The full impact of the previous weekend hit me with a bang on Tuesday and considering the circumstances, I am happy with how the last two days' training has gone. Obviously sitting in a bus/ferry for 18 hours over three days is not good for, but I did not realise how fatiguing it would be for my back. Once I got over my initial disappointment and realised what was happening, I was able to view my training performance with greater clarity.
Aside from, warming up with a mixture of bar work, pre hab movements, calisthenics and dynamlic flexibility, here is what I did on Tuesday:
Power Snatch--3x3@50 1x2@70 1x1@ 80, 90, 96, 100--I caught this just above parallel and it was faster and more accurate than the previous week. At this stage, I was not feeling particularly great, but I just got on with it.
Clean and Jerk: 1x2 @ 60, 60, 90 1x1@ 110, 120, 127, 132x, 132, 136xx
It was my aim to Clean and Jerk 137 this week after getting 135 last week. My 132kg lift was a limit lift and looking back, I should have left it there. Even with the light weights I was struggling to keep any semblance of a locked back and with 132kg it felt like I was completely bowed over. With 136kg, for some reason I could not Clean the bar at all. My body refused to obey my mind. Looking back at the videos, I am really glad of this because it was an injury waiting to happen. I have a lot to thank my central nervous system for as I could not understand why I could not Clean the weight which would usually be so straight forward. I understood why this was happening and was actually happy with my 132kg because it was one of those lifts where your instinct is screaming at you not to go under the weight.
Mobility squats: 3x3@70kg 1x2@ 100
These are still very hard on my hips but for the first time I can feel some progress in the movement. Once I get better at these, I think my squatting will improve nicely as I will be able to get better leverages.
Have a look at this video and love it.
Thursday 13 May 2010
Tuesday 11 May 2010
Monday's Machiavelian increase in volume
I spent more hours on a bus than I care to remember over the weekend. It turned out to be great fun, but when twelve hours are spent sitting in a bus, it means one's flexibility and mobility will take a bit of a nose dive. Yesterday's session went well considering and as the title suggested, I inched up my volume and intensity rather than do my usual and get far too enthusiastic and burn myself out. The only way to improve my weightlifting conditioning is to gradually increase what my body can tolerate. Gradual means reasonable and this is something that John Broz was at pains to tell me.
If a long term plan is in place, you have to teach your body and mind about how to deal with physical stress and the mental demands this places on a person. In my effort to do this, I followed my plan and held back my urge to go as heavy as I could. The Monday workout for me, is simply to get in lifting volume and to set up the body for the heavier days to follow. I tend to lift better on the Tuesday, Wednesday, Thursday and Saturday. Therefore, these have been assigned as heavy days where the intensity will be raised. On the Tuesday, I will lift heavier in the Clean and Jerk, the workout after, the Snatch. Then there is an active recovery workout where I work on technique and weak points followed by a max session on the Saturday. This is a very simple template, but I am enjoying it none the less. I need to lift more weight in the classical lifts and I need to squat with more volume and also with higher intensity. I believe I can achieve this and thrive over the next few weeks. Here is what I did yesterady:
Snatch--2x4@40 1x2@60, 70, 80 4x1@90 @75%. Last weiik I did three singles with 90kg.
Clean and Jerk--1x2@60, 60, 80 1x1@100, 110, 120, 120, 120 @80%. Last week I did two singles with 120.
Front Squat--1x3@ 60, 110, 125, 135 fo six triples. Last week I did six triple with 132kg.
Essentially, I am inching up this particular workout that, as you can see, is not heavy at all. The idea is that it will facilitate giong heavier on the three days that I will be going heavier and it also helps me adapt to more volume so that I will be better conditioned. My program is very simple: 3 heavy days, 2 lighter days which will be gradually increased in volume over time.
Have a look at this awesome video from the last World Championships. It is of the 94kg weight class and the guy who won is a power freak athlete.
If a long term plan is in place, you have to teach your body and mind about how to deal with physical stress and the mental demands this places on a person. In my effort to do this, I followed my plan and held back my urge to go as heavy as I could. The Monday workout for me, is simply to get in lifting volume and to set up the body for the heavier days to follow. I tend to lift better on the Tuesday, Wednesday, Thursday and Saturday. Therefore, these have been assigned as heavy days where the intensity will be raised. On the Tuesday, I will lift heavier in the Clean and Jerk, the workout after, the Snatch. Then there is an active recovery workout where I work on technique and weak points followed by a max session on the Saturday. This is a very simple template, but I am enjoying it none the less. I need to lift more weight in the classical lifts and I need to squat with more volume and also with higher intensity. I believe I can achieve this and thrive over the next few weeks. Here is what I did yesterady:
Snatch--2x4@40 1x2@60, 70, 80 4x1@90 @75%. Last weiik I did three singles with 90kg.
Clean and Jerk--1x2@60, 60, 80 1x1@100, 110, 120, 120, 120 @80%. Last week I did two singles with 120.
Front Squat--1x3@ 60, 110, 125, 135 fo six triples. Last week I did six triple with 132kg.
Essentially, I am inching up this particular workout that, as you can see, is not heavy at all. The idea is that it will facilitate giong heavier on the three days that I will be going heavier and it also helps me adapt to more volume so that I will be better conditioned. My program is very simple: 3 heavy days, 2 lighter days which will be gradually increased in volume over time.
Have a look at this awesome video from the last World Championships. It is of the 94kg weight class and the guy who won is a power freak athlete.
Thursday 6 May 2010
Thursday's takeover
I had another positive session today and even though I did not go quite so heavy, it was still productive. Germans was not there to spur me on, but Harry and Gillian were excellent training partners! As I will be away the next three days, like yesterday I had to change up the program a bit. Here is what I did:
Snatch--2x3@50 1x2@70, 90 1x1@95, 100, 104 xx--I was only supposed to go up to 100, but I got a little carried away. I had prepared mentally for 100 and as you will see on the video, it was fast enough.
Power Clean and Jerk--I did these instead of full Cleans because my soleus and calf muscles were sore from the last few days of lifting and squatting. I worked up with doubles with 70 and 90 and then singles with 100, 110, 115 and 120kg. They felt fast and powerful and my Jerk technique was far smoother than the last few days.
Front Squat--1x3@70, 1x2@100 1x1@120, 140, 150, 160, 165--This equalled my pb and it felt relatively comfortable. I have not gone heavy in the Front Squat in a long time so I know that pb will be smashed soon enough. More important is getting all the squatting volume in though.I must get stronger!
Have a look at the video and let me know what you think. I will have a full week to get my training in next week, so I am looking forward to setting my base standard and inching things up a little more.
Snatch--2x3@50 1x2@70, 90 1x1@95, 100, 104 xx--I was only supposed to go up to 100, but I got a little carried away. I had prepared mentally for 100 and as you will see on the video, it was fast enough.
Power Clean and Jerk--I did these instead of full Cleans because my soleus and calf muscles were sore from the last few days of lifting and squatting. I worked up with doubles with 70 and 90 and then singles with 100, 110, 115 and 120kg. They felt fast and powerful and my Jerk technique was far smoother than the last few days.
Front Squat--1x3@70, 1x2@100 1x1@120, 140, 150, 160, 165--This equalled my pb and it felt relatively comfortable. I have not gone heavy in the Front Squat in a long time so I know that pb will be smashed soon enough. More important is getting all the squatting volume in though.I must get stronger!
Have a look at the video and let me know what you think. I will have a full week to get my training in next week, so I am looking forward to setting my base standard and inching things up a little more.
Wednesday's weaponry
This turned out to be exactly the session I needed. I was lifting with Germans and we were both trying to outSnatch the other. I lost in the end, but damn it, it as fun! There was a fast tempo between attmepts and even though I was feeling sloppy at the beginning of the session, I focused on what needed to be done and turned it around. I am away this weekend on a three day tour with work, so I had to condense my week's training a little. I was supposed to only go up to 120 or so in the Clean and Jerk and then go to max on the Saturday, but since I will not be around then, I did it yesterday. Here is what I did:
I mixed in some joint mobility with bar work and dynamic felxibility.
Snatch--2x3@50 1x2@70, 90 1x1@100, 105, 110, 112 x, 112, 114 xx
I missed 112 the first time because I did not quite finish the pull, but I nailed it on the second go. I then missed 114 twice; it simply was not there on the day. Germans got the 114 and then hammered home 116kg to seal the deal.
Clean and Jerk--1x2@70, 70, 90 1x1@100,110 , 120, 125, 130, 135 xx
My Jerk was far better today and I did around 5 minutes of bar work which helped. The lifts felt great, but I missed 135 twice because my ryhthm and tempo were off a bit. I was letting the bar fall down on me in the catch and this caused me to miss the Clean. This can be easily fixed.
Back Squat--1x2@70, 100, 130, 150(83%) for six doubles.
I finished up with around 20 minutes of flexibility and a short sauna. All in all it was a good session. It was the first time I have Snatched over 110 in a regular training session and without any stimulants such as caffeine or guarana. Obviously I plan to inch up my lifts sensibly over the next two and a half weeks so that by the Ulster Open I will be raring to go. Have a look at the video and let me know if you spot anything that will help me.
I mixed in some joint mobility with bar work and dynamic felxibility.
Snatch--2x3@50 1x2@70, 90 1x1@100, 105, 110, 112 x, 112, 114 xx
I missed 112 the first time because I did not quite finish the pull, but I nailed it on the second go. I then missed 114 twice; it simply was not there on the day. Germans got the 114 and then hammered home 116kg to seal the deal.
Clean and Jerk--1x2@70, 70, 90 1x1@100,110 , 120, 125, 130, 135 xx
My Jerk was far better today and I did around 5 minutes of bar work which helped. The lifts felt great, but I missed 135 twice because my ryhthm and tempo were off a bit. I was letting the bar fall down on me in the catch and this caused me to miss the Clean. This can be easily fixed.
Back Squat--1x2@70, 100, 130, 150(83%) for six doubles.
I finished up with around 20 minutes of flexibility and a short sauna. All in all it was a good session. It was the first time I have Snatched over 110 in a regular training session and without any stimulants such as caffeine or guarana. Obviously I plan to inch up my lifts sensibly over the next two and a half weeks so that by the Ulster Open I will be raring to go. Have a look at the video and let me know if you spot anything that will help me.
Tuesday 4 May 2010
Tuesday's torpedo
Yesterday's session proved to be another little stepping stone towards my world domination. It did not go as smoothly as I would have hoped, but all in all it went well. Germans--a Latvian 85kg lifter who is friends with Alex--had a whopper of a day Snatching 118 off blocks and Clean and Jerking 142kg, as well as doing his Clean Pulls with 160 in exemplorary style. He finished off with squats and 155kg on the Jerk behind the neck. Here is what I did:
Power Snatch--3x2@50 1x2@70 1x1@80, 90, 95, 100-- I caught this one just below parallel, but I was happy because it was smooth and fast. I wanted to take it again and Power it up, but the focus was on the Clean and Jerk for the day so I left it there. Here is a video of the 100. I can get a quicker turnover also, but it is a minor detail that I can fix the next day.
Clean and Jerk--1x2@70, 70, 90 1x1@110, 120, 130, 135--I missed the Jerk twice and on my third attempt I got it. I kept pushing it out front and I was not getting my usual leverages right. Harry made the point that I was messing up on my Jerk dip, so I will do some skill work with that over the next few days. 90% of what I want for the competition. I wanted to nail it first time, but I got it in the end; next time I simply need to be more accurate.
Mobility squats and flexibility--I do not squat on this day as I will be doing plenty the following sessions. The idea is to help me recover from the heavier Clean and Jerks. I felt like I needed to do more work, but for now I need to shut up and simply follow the program.
Have a look at the videos and leave any constructive criticism you may have:
Power Snatch--3x2@50 1x2@70 1x1@80, 90, 95, 100-- I caught this one just below parallel, but I was happy because it was smooth and fast. I wanted to take it again and Power it up, but the focus was on the Clean and Jerk for the day so I left it there. Here is a video of the 100. I can get a quicker turnover also, but it is a minor detail that I can fix the next day.
Clean and Jerk--1x2@70, 70, 90 1x1@110, 120, 130, 135--I missed the Jerk twice and on my third attempt I got it. I kept pushing it out front and I was not getting my usual leverages right. Harry made the point that I was messing up on my Jerk dip, so I will do some skill work with that over the next few days. 90% of what I want for the competition. I wanted to nail it first time, but I got it in the end; next time I simply need to be more accurate.
Mobility squats and flexibility--I do not squat on this day as I will be doing plenty the following sessions. The idea is to help me recover from the heavier Clean and Jerks. I felt like I needed to do more work, but for now I need to shut up and simply follow the program.
Have a look at the videos and leave any constructive criticism you may have:
Monday 3 May 2010
Monday's mythology, weightlifting style
Today's training was a great start to my three week preparation for the Ulster Open on May 29th. Everything I needed to do got done and got done well; the session was primarily to get the ball rolling and to lead me into the heavier workouts of the week. It is a moderate weight day with the lifts and squat volume with 6 triples in the Front Squat with 80%. Tomorrow, I will Clean and Jerk heavier and on the Thursday I will Snatch heavier. Friday is an active recovery day where I will focus on getting a few more reps in and Saturday is the max for the day session. Here is what I did yesterday:
Snatch: I warmed up doing a few pulls with 60kg and I did some basic joint mobility work. I then worked up with doubles with 60, 60, 80 and then three singles with 90kg. It felt smooth and fast.
Clean and Jerk--1x2@60, 60, 80, 90 1x1@100, 110, 120 for two singles
Front Squat--1x3@60, 60, 100, 120, 132 for six triples which is 80% of my Front Squat max. I have not been Front Squatting a lot lately and it will take a little while to get used to them again. Obviously, this will help my Clean and Jerk nicely.
I am looking forward to going heavier in the Power Snatch and Clean and Jerk tomorrow. It should be a fun session and every time I lift over 90% the weights feel better and better. That is the object for the next three weeks. I want 118/150 and I am going to get it.
Have a look at these two videos. The first is possibly the most impressive Clean and Jerk in history. Kakhiashvili needed to Jerk this weight to win the Olympic gold after Alexyeev held him back in the Snatch because he wanted someone else to win. Kakki had to make this to win on bodyweight. The second is a video I jave shown before, but I am going to show it again just because it is awesome.
Snatch: I warmed up doing a few pulls with 60kg and I did some basic joint mobility work. I then worked up with doubles with 60, 60, 80 and then three singles with 90kg. It felt smooth and fast.
Clean and Jerk--1x2@60, 60, 80, 90 1x1@100, 110, 120 for two singles
Front Squat--1x3@60, 60, 100, 120, 132 for six triples which is 80% of my Front Squat max. I have not been Front Squatting a lot lately and it will take a little while to get used to them again. Obviously, this will help my Clean and Jerk nicely.
I am looking forward to going heavier in the Power Snatch and Clean and Jerk tomorrow. It should be a fun session and every time I lift over 90% the weights feel better and better. That is the object for the next three weeks. I want 118/150 and I am going to get it.
Have a look at these two videos. The first is possibly the most impressive Clean and Jerk in history. Kakhiashvili needed to Jerk this weight to win the Olympic gold after Alexyeev held him back in the Snatch because he wanted someone else to win. Kakki had to make this to win on bodyweight. The second is a video I jave shown before, but I am going to show it again just because it is awesome.
Saturday's set up
Saturday proved to be an invigorating session that will set myself and Zag up nicely for the next 3 week competitive intensity period in training. The previous day I had off, but I still did a good bit of prehab work on my shoulders and hips as well as some quality flexibility work. On the Saturday, we had a warm up session where we worked on technique and simply waking the body and mind properly. Wayne Healy and Alex were also there along with myself Zag and James Hanley. Alex is a Lativan 105 lifter who got 124/158 in running shoes last weekend and James is a brutally strong powerlifter who has excellent flexibility alongside an intelligent approach towards lifting.
In the second session I went up to 100 in the Snatch for five singles and I missed the second. It took me a good while to get into my stride, but I got there eventually. After a week of recovery and lifting pretty light, it simply took a bit of time to remind the body what it needs to do! I then went up to 120 in the Clean and Jerk for three singles and then did one with 130 because Wayne went up to it. You have to love the competitive edge! My 130 was by far my best Clean and Jerk of the day as was my last Snatch.
Myself and Zag tried Box Squats for a change after that and we are planning to do this movement once a week to help try an kick start our squats and give a new stimulis. They certainly felt different to regular squats and the change of scenery was welcomed with open arms. All that I will be doing for the next month is the classical lifts and squats and lots of them, so a nice variation that can help is always appreciated. I went up to 3 triples with 150 and after controlling the weight down, I stayed on the box for two seconds and then powered up the weight as fast as I could. They hit the legs in a different way to normal.
Have a look at the video below and lt me know what you think. There is a big month coming up for me and I want to get 118/150 in the Ulster Open on May 29th. I will get it once I prepare properly.
In the second session I went up to 100 in the Snatch for five singles and I missed the second. It took me a good while to get into my stride, but I got there eventually. After a week of recovery and lifting pretty light, it simply took a bit of time to remind the body what it needs to do! I then went up to 120 in the Clean and Jerk for three singles and then did one with 130 because Wayne went up to it. You have to love the competitive edge! My 130 was by far my best Clean and Jerk of the day as was my last Snatch.
Myself and Zag tried Box Squats for a change after that and we are planning to do this movement once a week to help try an kick start our squats and give a new stimulis. They certainly felt different to regular squats and the change of scenery was welcomed with open arms. All that I will be doing for the next month is the classical lifts and squats and lots of them, so a nice variation that can help is always appreciated. I went up to 3 triples with 150 and after controlling the weight down, I stayed on the box for two seconds and then powered up the weight as fast as I could. They hit the legs in a different way to normal.
Have a look at the video below and lt me know what you think. There is a big month coming up for me and I want to get 118/150 in the Ulster Open on May 29th. I will get it once I prepare properly.
Friday 30 April 2010
Thursday's terrace
This has been a busy last few days and it was perfect that this was the selected download week. After training on Sunday and doing my squats on Monday, I was left with a bit of leeway as life got in in the way this last few days. It is very rare that training is not my priority, but download week allows you to step back. I trained last night and I enjoyed the session immensely. I knew that my 3 week competition preparation was coming up which would also allow me a one week taper for the Ulster Open and everything is planned accordingly. It is a structure I feel very comfortable with and I can't wait to walk the walk.
Last night I went up to 95 in the Power Snatch and after some light Clean and Jerks which were a bit painful on my shoulder, I spent time doing some rehab work. I will train again today but treat it as a skill technique session and then Saturday will be heavier than yesterday to lead me into my 3 week comp period.
Here are two videos and it will be interesting to compare techniques and quality of lifting. I know which video I prefer watching, what about you>
Last night I went up to 95 in the Power Snatch and after some light Clean and Jerks which were a bit painful on my shoulder, I spent time doing some rehab work. I will train again today but treat it as a skill technique session and then Saturday will be heavier than yesterday to lead me into my 3 week comp period.
Here are two videos and it will be interesting to compare techniques and quality of lifting. I know which video I prefer watching, what about you>
Monday 26 April 2010
Sunday's smuggled squats
I decided to try training the day after my competition on the Saturday to see how this would affect my next few days. Intensity was not that high but it was more the active recovery aspect I was looking at and getting more repititions in keep learning skill. Here is what I did:
Snatch: I did a good few sets with 40kg, 60kg and a few singles with 70kg focusing on speed, precision and also simply working out any tension I had from the previous day. I worked of 20kg plates initialy and gradually descended down to 5kg plates and then the floor. My back was a bit stiff, but that was to be expected.
Modified RDL--3x5@90kg--I did these to stimulate the back and postural muscles.
Power Clean and Press--3x3@70kg--I simply did these because I have not pressed in so long and wanted to do something different.
Back Squat--3x3@70kg for mobility and then doubles with 110, 130, 140 and 150 to finish with. These felt great and I am glad I went up 83% for a double.
I am going to squat up to 150 again today as an active recovery workout for three doubles and leave it there aside from some basic movement drills to improve my mobility. Aside from a little sleep that I need to catch up on, I feel great, so bring on the next few weeks! Here is Byrdie's 146kg Clean and Jerk which we all knew he could get. I have a funny feeling he will be nailing 150 very soon.....
Snatch: I did a good few sets with 40kg, 60kg and a few singles with 70kg focusing on speed, precision and also simply working out any tension I had from the previous day. I worked of 20kg plates initialy and gradually descended down to 5kg plates and then the floor. My back was a bit stiff, but that was to be expected.
Modified RDL--3x5@90kg--I did these to stimulate the back and postural muscles.
Power Clean and Press--3x3@70kg--I simply did these because I have not pressed in so long and wanted to do something different.
Back Squat--3x3@70kg for mobility and then doubles with 110, 130, 140 and 150 to finish with. These felt great and I am glad I went up 83% for a double.
I am going to squat up to 150 again today as an active recovery workout for three doubles and leave it there aside from some basic movement drills to improve my mobility. Aside from a little sleep that I need to catch up on, I feel great, so bring on the next few weeks! Here is Byrdie's 146kg Clean and Jerk which we all knew he could get. I have a funny feeling he will be nailing 150 very soon.....
Sunday 25 April 2010
National's napalm in the morning
I ended up competing well yesterday and enjoyed myself in the process. There were a good few lifters who could not make it and were missed, but everyone who came gave it their all. I ended up hitting my targets of 116/147 and had a good day at the office. Zag hit 100/128 and missed the Jerk on 135kg. Byrdie hit 110/146 and made the Jerk that eluded him in the Europeans. Cillian hit pb's also as did many other lifters. All in all, it was a great competition. Here is what I did:
I weighed in at an easy 93.3kg. I cleaned up the diet over the last few weeks and dropped around 2kg of fat, so I ended up going down to 93.3kg because I knew that if I hit my targets at that weight, I would get a 300 sinclair for the first time. After the weigh in I ended up going home for two hours to chill out--Irish competitions only have one weigh in due to small numbers-- and I came back afterwards.
I lifted in the last group and my warm up went swimmingly. After ten minutes or so, I looked across at Alex--A Latvian lifter in his first Irish competition. He wore runners when lifting!--who was just having a good time. I recognised that I was getting far too intense and then I just chilled out a bit and ended up Snatching well. Here was my warm up: 3x2@40 1x2@60 1x1@80, 90, 99, 104--I actually Power Snatched my last two warm ups because although my technique felt great, I was not finishing the pull.
My opener was with 108kg and it was fast, but hit out front a little so I had to adjust at the bottom a bit before rising. This was the first time I have ever been able to do this in a competition. I then moved onto 112kg and this felt far more in the groove and for my third attempt I went up to 116kg which I had missed in my last two competitions. This felt sweet again and it was the way I lifted, rather than the weight, that pleased me. I can feel my technique getting sharper and it was very encouraging.
For the Clean and Jerks, I warmed up with doubles with 60 and then singles with 80, 100, 115, 125 and my last warm up was with 131kg which I actually missed in the Jerk! I went out a few minutes later to an opener of 137kg and hit it pretty easily. Looking at the videos I can see my weight was not over the bar enough and that I was leaning back a little much in all the Cleans and using my back a little early. This should be easily fixable. I then went up to 143kg and 147kg for my final attempt. Like my Snatch, this was a 1kg pb and I was happy to get it because I have not been hitting many heavy Clean and Jerks lately.
I am already looking forward to the Ulster Open on May 29th and I should be hitting bigger weights as I am two weeks into my competition period of training and this will get me used to the heavier Clean and Jerks again. What I want in Ulster is 118/150. One step at a time and if it is there, I will go and get it. If not, so be it. I need to keep getting stronger and more disciplined in the mind and I should be getting the lifts that I have the potential to get. Love the journey.
I only have a few videos, so liet me know if you have any constructive criticism:
I weighed in at an easy 93.3kg. I cleaned up the diet over the last few weeks and dropped around 2kg of fat, so I ended up going down to 93.3kg because I knew that if I hit my targets at that weight, I would get a 300 sinclair for the first time. After the weigh in I ended up going home for two hours to chill out--Irish competitions only have one weigh in due to small numbers-- and I came back afterwards.
I lifted in the last group and my warm up went swimmingly. After ten minutes or so, I looked across at Alex--A Latvian lifter in his first Irish competition. He wore runners when lifting!--who was just having a good time. I recognised that I was getting far too intense and then I just chilled out a bit and ended up Snatching well. Here was my warm up: 3x2@40 1x2@60 1x1@80, 90, 99, 104--I actually Power Snatched my last two warm ups because although my technique felt great, I was not finishing the pull.
My opener was with 108kg and it was fast, but hit out front a little so I had to adjust at the bottom a bit before rising. This was the first time I have ever been able to do this in a competition. I then moved onto 112kg and this felt far more in the groove and for my third attempt I went up to 116kg which I had missed in my last two competitions. This felt sweet again and it was the way I lifted, rather than the weight, that pleased me. I can feel my technique getting sharper and it was very encouraging.
For the Clean and Jerks, I warmed up with doubles with 60 and then singles with 80, 100, 115, 125 and my last warm up was with 131kg which I actually missed in the Jerk! I went out a few minutes later to an opener of 137kg and hit it pretty easily. Looking at the videos I can see my weight was not over the bar enough and that I was leaning back a little much in all the Cleans and using my back a little early. This should be easily fixable. I then went up to 143kg and 147kg for my final attempt. Like my Snatch, this was a 1kg pb and I was happy to get it because I have not been hitting many heavy Clean and Jerks lately.
I am already looking forward to the Ulster Open on May 29th and I should be hitting bigger weights as I am two weeks into my competition period of training and this will get me used to the heavier Clean and Jerks again. What I want in Ulster is 118/150. One step at a time and if it is there, I will go and get it. If not, so be it. I need to keep getting stronger and more disciplined in the mind and I should be getting the lifts that I have the potential to get. Love the journey.
I only have a few videos, so liet me know if you have any constructive criticism:
Thursday 22 April 2010
Thursday's tenor
I was determined to have a short and sharp one hour workout and that I did. I Snatched up to 90% and Front Squatted up to what I want to Clean and Jerk for two singles. I did a short and effective joint and muscle warm up and followed that with some bar work and got straight into it. I have decided to make my workouts a lot shorter by reducing my rest times and simply demanding more from myself. Here is what I did:
Snatch--1x2@50, 50, 50, 70 1x1@80, 90, 95, 100, 105
Funnily enough, what I have been working on the most: my starting position--went exactly what the way I wanted it to. However, as you will see in the video below, I was far too relaxed and that was something I was actively trying to do. I was trying to stay as relaxed as possible, but I will need to to get the back as tight as it needs to be as well as keeping the arms and traps relaxed for speed. As Murph said a few days ago: chest up, back tight, hips in. There is no need to worry about it though, because this was something I tried that did not work out. I know I can easily fix this on Saturday.
Front Squat--3x3@70 in order to do mobility squats. Consistency is the key here. It feels like I am not improving, but my body will learn eventually, I just have to make it. I can feel my joint mobility improving because I work on it every day. I need to do the same with my hips.
Have a look at the video below and let me know what you think. I am really looking forward to competing on Saturday; it is the start of my competition training period which will culminate in the end of May in the Ulster Open. Every session I contine to improve in a variety of ways and that is my main goal as an athlete and a lifelong learner. Constant and never-ending improvement is what I must have.
Most people will hve already seen this but, it is even more awesome every time you watch it. If you click on John Broz or Pat Mendes in the menu to your right, you can read about and watch he videos.
Snatch--1x2@50, 50, 50, 70 1x1@80, 90, 95, 100, 105
Funnily enough, what I have been working on the most: my starting position--went exactly what the way I wanted it to. However, as you will see in the video below, I was far too relaxed and that was something I was actively trying to do. I was trying to stay as relaxed as possible, but I will need to to get the back as tight as it needs to be as well as keeping the arms and traps relaxed for speed. As Murph said a few days ago: chest up, back tight, hips in. There is no need to worry about it though, because this was something I tried that did not work out. I know I can easily fix this on Saturday.
Front Squat--3x3@70 in order to do mobility squats. Consistency is the key here. It feels like I am not improving, but my body will learn eventually, I just have to make it. I can feel my joint mobility improving because I work on it every day. I need to do the same with my hips.
Have a look at the video below and let me know what you think. I am really looking forward to competing on Saturday; it is the start of my competition training period which will culminate in the end of May in the Ulster Open. Every session I contine to improve in a variety of ways and that is my main goal as an athlete and a lifelong learner. Constant and never-ending improvement is what I must have.
Most people will hve already seen this but, it is even more awesome every time you watch it. If you click on John Broz or Pat Mendes in the menu to your right, you can read about and watch he videos.
Wednesday 21 April 2010
Tuesday's tingling sense of anticipation
My build up of momentum continued apace yesterday and each session is building on the last. Last week I missed 132kg twice in the Clean and I only Clean and Jerked 127. Every time I lift I am getting more used to the heavier weights again and getting sharper and more precise. As the focus was on the Clean and Jerk yesterday, I Power Snatched up to a weight that required a bit of speed without draining me.
Power Snatch--1x2@50, 50, 50, 60 1x1@70, 80, 90
Clean and Jerk--1x2@60, 60 1x1@80, 100, 110, 120, 127, 132
Each rep got a little sharper and I made sure that in my Jerk dip, my knees went out rather than forward. This kept my balance and centre of gravity where it needed to be and the bar went where it was supposed to go. My right shoulder was still at me a bit, but it was not really a problem.
Back Squat--3x3@60 working on mobility. 1x2@110 1x1@130, 140, 150, 160
Again, I worked up to a single that would stimulate my legs enough without fatiguing them. They need to be fresh for Saturday!
That was it. I crowned the session off with a little soft tissue work and a 10 minute sauna and cold shower for relaxation and recovery. I will train on Thursday where I Snatch up to 90% in as few singles as possible. I will do a bit of Jerk skill work and squat high enough to stimulate my cns without faiguing it.
Here is a video of the man who I try to model myself after as a lifter:
And here is just an awesome video:
Power Snatch--1x2@50, 50, 50, 60 1x1@70, 80, 90
Clean and Jerk--1x2@60, 60 1x1@80, 100, 110, 120, 127, 132
Each rep got a little sharper and I made sure that in my Jerk dip, my knees went out rather than forward. This kept my balance and centre of gravity where it needed to be and the bar went where it was supposed to go. My right shoulder was still at me a bit, but it was not really a problem.
Back Squat--3x3@60 working on mobility. 1x2@110 1x1@130, 140, 150, 160
Again, I worked up to a single that would stimulate my legs enough without fatiguing them. They need to be fresh for Saturday!
That was it. I crowned the session off with a little soft tissue work and a 10 minute sauna and cold shower for relaxation and recovery. I will train on Thursday where I Snatch up to 90% in as few singles as possible. I will do a bit of Jerk skill work and squat high enough to stimulate my cns without faiguing it.
Here is a video of the man who I try to model myself after as a lifter:
And here is just an awesome video:
Tuesday 20 April 2010
Monday's marble topped assumptions
I had a short and compact training session on Monday and everything was done swiftly. I felt pretty good after the weekend and in better fettle than I would most Mondays. As I am just getting back to hitting weights that are around 90% or a little over, I was fresh and eager to lift.
I worked up to 95kg for two Snatches and a Power Snatch just to get a little more speed in the pull. I was supposed to work up to 115kg in the Clean and Jerk but my shoulder was pinging me in the catch portion of the Jerk so I left it at 110 which felt light and fast--which it should do! I sorted out my Jerk dip by going straight down and letting the legs go out rather than straifght forward. This kept me in balance and allowed me use my improved technique in the Jerk. I followed these with Front Squats and worked up to a double with 140kg which felt nice and smooth. I did a bit of flexibility work with Zag afterwards and that concluded the session.
As I have not had the run up to this comptition to require a taper, my approach this week will be a little different to what it would normally be, but I will talk to Harry about it and see what we come up with. Each session I lift a little better than before, both technically and power wise. I am really looking forward to competing on Saturday just for the hell of it; lift what you can and enjoy doing it.
Here is the parody Woodso made of my interviewing and training style which some of you have a chuckle over:
I worked up to 95kg for two Snatches and a Power Snatch just to get a little more speed in the pull. I was supposed to work up to 115kg in the Clean and Jerk but my shoulder was pinging me in the catch portion of the Jerk so I left it at 110 which felt light and fast--which it should do! I sorted out my Jerk dip by going straight down and letting the legs go out rather than straifght forward. This kept me in balance and allowed me use my improved technique in the Jerk. I followed these with Front Squats and worked up to a double with 140kg which felt nice and smooth. I did a bit of flexibility work with Zag afterwards and that concluded the session.
As I have not had the run up to this comptition to require a taper, my approach this week will be a little different to what it would normally be, but I will talk to Harry about it and see what we come up with. Each session I lift a little better than before, both technically and power wise. I am really looking forward to competing on Saturday just for the hell of it; lift what you can and enjoy doing it.
Here is the parody Woodso made of my interviewing and training style which some of you have a chuckle over:
Saturday 17 April 2010
Saturday's simplicity
I had a nice training session on Friday where I simply Snatched up to 80kg and Front Squatted up to 140kg for a nice and easy single. This workout was as much as an active recovery workout as it was a technical one. I was actually quite stiff from the previous day's workout and subsequent stretching and soft tissue work.
Today, I had two enjoyable sessions. I did a short power up session with James for around 45 minutes which was basically a warm up and a few Snatch doubles with 60kg. We had an hour break, for a quick bite to eat and an espresso. For the second session, Byrdie, Wayne, and Killer McNamara joined us, as did a Latvian 105kg lifter Alex, who Snatched 115kg quite easily and Clean and Jerked 140 like it was not there. It ended up being a productive session for everyone. I was able to up the intensity a little bit again as was Killer and James; Byrdie and Wayne were able to get the volume in that they needed. Here is what I did:
Snatch--1x2@40, 40, 60, 80, 90 1x1@95, 100, 105, 110--I missed this the first time and got it on the second attempt. It felt like my max on the day, so I knew to leave it there. I only have the miss on video and it felt like I swung back on it a bit rather than extended up. The video below shows this, but not the 110 attempt I made!
Clean and Jerk--I was feeling sharp with these and worked up to singles with 100, 110, 120, 125 and 130. Each lift felt sharper and I was feeling more like myself and getting used to lifting 90% weights again. I got up to 135kg and Cleaned it twice and missed the Jerk twice. This was very surprising as it did not feel particularly heavy; it felt like I was messing up my Jerk dip; that I was off balance and thus not putting my full power into the Jerks. Looking at the videos, it seems that my knees were not going out, but rather too far forward which almost had me leaning back as I was trying to get my back locked. This can be very easily fixed, so I am not worried.
Back Squat--I had to hurry with these due to life getting in the way of training, so I worked up to an easy double with 150 in the Back Squat and left it there.
I have Nationals this time next week. My training cycle was been disrupted due to my training camp in Amsterdam and change in grip and me being an idiot when I did the Russian squat cycle and tried to Snatch to max so that I was completely burnt out. However, I consider myself a platform lifter and I always lift better in competitions so I feel I can and should get small pr's in both lifts. I have the strength and technique to get 120/150 so I need to get used to lifting maximum weights now that I have been working on my technique for the last while. Bring it on! Have a look at the video and leave any constructive criticism you may have.
Today, I had two enjoyable sessions. I did a short power up session with James for around 45 minutes which was basically a warm up and a few Snatch doubles with 60kg. We had an hour break, for a quick bite to eat and an espresso. For the second session, Byrdie, Wayne, and Killer McNamara joined us, as did a Latvian 105kg lifter Alex, who Snatched 115kg quite easily and Clean and Jerked 140 like it was not there. It ended up being a productive session for everyone. I was able to up the intensity a little bit again as was Killer and James; Byrdie and Wayne were able to get the volume in that they needed. Here is what I did:
Snatch--1x2@40, 40, 60, 80, 90 1x1@95, 100, 105, 110--I missed this the first time and got it on the second attempt. It felt like my max on the day, so I knew to leave it there. I only have the miss on video and it felt like I swung back on it a bit rather than extended up. The video below shows this, but not the 110 attempt I made!
Clean and Jerk--I was feeling sharp with these and worked up to singles with 100, 110, 120, 125 and 130. Each lift felt sharper and I was feeling more like myself and getting used to lifting 90% weights again. I got up to 135kg and Cleaned it twice and missed the Jerk twice. This was very surprising as it did not feel particularly heavy; it felt like I was messing up my Jerk dip; that I was off balance and thus not putting my full power into the Jerks. Looking at the videos, it seems that my knees were not going out, but rather too far forward which almost had me leaning back as I was trying to get my back locked. This can be very easily fixed, so I am not worried.
Back Squat--I had to hurry with these due to life getting in the way of training, so I worked up to an easy double with 150 in the Back Squat and left it there.
I have Nationals this time next week. My training cycle was been disrupted due to my training camp in Amsterdam and change in grip and me being an idiot when I did the Russian squat cycle and tried to Snatch to max so that I was completely burnt out. However, I consider myself a platform lifter and I always lift better in competitions so I feel I can and should get small pr's in both lifts. I have the strength and technique to get 120/150 so I need to get used to lifting maximum weights now that I have been working on my technique for the last while. Bring it on! Have a look at the video and leave any constructive criticism you may have.
Thursday 15 April 2010
Thursday's turnpike
I had my first great session in a while today. Harry sent me an email that helped focus my perspective and it really helped today. I prepared far better mentally for the session and left all else behind once I hit the platform. I always do this when I have my best sessions: I simply shut up and perform; I focus on what is in front of me and leave the emotions and other distractions outside.
I need to get used to lifting heavier weights again, so today was a bridge to what will be a heavier session on Saturday. I worked up to 100 kg in the Snatch and really focused on speed and eliminating any thoughts of technique from my mind. Of course this helped my technique. So much discipline is needed to take the mind out of the equation and let the body learn and demonstrate how it can accomplish a task on its own, without interference from the intellect. Here is what I did:
Snatch bar work and then for my first few sets I did my Snatches from 15kg plates, then 10kg plates and then the floor in descending order.
Snatch--1x2@40, 40, 40, 60, 70 1x1@80, 90, 90, 95, 100, 100, 100
I really focused on moving as fast as I can. This meant I was cutting the pull a bit short, but otherwise they felt great and my back was nicely locked also.
Cleans--1x2@60, 60, 80, 100 1x1@110, 117, 122, 122, 122--Again I worked on my speed under the bar. I need to get used to the timing on plus 110 weights again because at the moment I am letting the bar crash down on me a bit which stops my catch being as fluid as I can make it. The weight felt great though.
Back Squat--I did three triples with 70kg to work on my hip mobility and then I did doubles with 110, 130, 140 and three doubles with 150kg. They felt nice and smooth and technically precise. I finished off with a little soft tissue work and a short sauna followed by a cold shower. Have a look at the video below and let me know of any constructive criticism.
As a little bonus I am also putting up the second part of my interview with Tom, so hopefully you will find it thought provoking.
I need to get used to lifting heavier weights again, so today was a bridge to what will be a heavier session on Saturday. I worked up to 100 kg in the Snatch and really focused on speed and eliminating any thoughts of technique from my mind. Of course this helped my technique. So much discipline is needed to take the mind out of the equation and let the body learn and demonstrate how it can accomplish a task on its own, without interference from the intellect. Here is what I did:
Snatch bar work and then for my first few sets I did my Snatches from 15kg plates, then 10kg plates and then the floor in descending order.
Snatch--1x2@40, 40, 40, 60, 70 1x1@80, 90, 90, 95, 100, 100, 100
I really focused on moving as fast as I can. This meant I was cutting the pull a bit short, but otherwise they felt great and my back was nicely locked also.
Cleans--1x2@60, 60, 80, 100 1x1@110, 117, 122, 122, 122--Again I worked on my speed under the bar. I need to get used to the timing on plus 110 weights again because at the moment I am letting the bar crash down on me a bit which stops my catch being as fluid as I can make it. The weight felt great though.
Back Squat--I did three triples with 70kg to work on my hip mobility and then I did doubles with 110, 130, 140 and three doubles with 150kg. They felt nice and smooth and technically precise. I finished off with a little soft tissue work and a short sauna followed by a cold shower. Have a look at the video below and let me know of any constructive criticism.
As a little bonus I am also putting up the second part of my interview with Tom, so hopefully you will find it thought provoking.
Wednesday 14 April 2010
A week's worth of training
I have been back from Amsterdam over a week now. I came back on the Monday morning and trained on the Tuesday and Wednesday. My hip was at me a bit from all the flexibility I have been doing so I left out training on Thursday and did some soft tissue work instead. I spent the time working on my first pull and adjusting to my new technique. On the Monday I was Power Snatching up to 88kg for a few reps and Clean and Jerked up to 120. On the Tuesday, I Snatched up to 90 for a few singles and Power Cleaned and Jerked up to 110 for a few singles also. I squatted all the time as well as worked on my mobility squats. I did not go heavy at all last week and simply tried to adjust to the work I did the previous week.
On Monday night, I Snatched up to 97kg for a three singles and Power Cleaned and Jerked 115 for three singles. I missed a few Snatches which was surprising. I was not putting enough finish in my pull and I was lacking in the speed department. Four days on holiday has left me a little too relaxed I think. I Back Squatted up to 150 for three doubles to finish with.
Last night, I Power Snatched up 93kg. 90 was fast and sharp, but after that I felt sluggish and got 93, but then missed it. I Clean adn Jerked up to 127 and then missed 132 twice which would be very rare for me. I was not getting the start of my pull sorted and this negatively affected how I finished the pull and this meant that I was not catching the bar. Very strange, but it has been a while since I have Clean and Jerked over 115 and 120, so I will have to accept it. I have no doubt that I will get used to the weights very quickly again, but it is a little gut check all the same. I am glad I spent time working on my technique, so now I need to get used to lifting some weight pretty quickly so that I can lift something decent in Seniors next weekend. I finished up with a light double on 140 in the Back squat and spent time stretching and doing some soft tissue work.
Here is part one of an interview with Tom Bruijnen, the Dutch coach I spent time with over in Amsterdam:
On Monday night, I Snatched up to 97kg for a three singles and Power Cleaned and Jerked 115 for three singles. I missed a few Snatches which was surprising. I was not putting enough finish in my pull and I was lacking in the speed department. Four days on holiday has left me a little too relaxed I think. I Back Squatted up to 150 for three doubles to finish with.
Last night, I Power Snatched up 93kg. 90 was fast and sharp, but after that I felt sluggish and got 93, but then missed it. I Clean adn Jerked up to 127 and then missed 132 twice which would be very rare for me. I was not getting the start of my pull sorted and this negatively affected how I finished the pull and this meant that I was not catching the bar. Very strange, but it has been a while since I have Clean and Jerked over 115 and 120, so I will have to accept it. I have no doubt that I will get used to the weights very quickly again, but it is a little gut check all the same. I am glad I spent time working on my technique, so now I need to get used to lifting some weight pretty quickly so that I can lift something decent in Seniors next weekend. I finished up with a light double on 140 in the Back squat and spent time stretching and doing some soft tissue work.
Here is part one of an interview with Tom Bruijnen, the Dutch coach I spent time with over in Amsterdam:
Monday 12 April 2010
Sunday's star turn
I have been away for the last few days, hence the lack of updates. I am editing the interview I took with Tom on the last day and also one I took with Sander.
On the last day of the training camp we worked mainly on the Clean and Tom also showed us a variety of active and dynamic warm ups designed to warm up the whole body. We began working on the first pull in the Clean. True to form, Tom had us over-exaggerate a little and had me start my hips a little higher than usual. He also got me to relax my arms and generally relax into the position more while locking up the back. This felt pretty comfortable and I am looking forward to practicing this with heavier weights. Keeping the arms more relaxed will also help emphasise the finish of the pull, and therefore the speed and fluidity of the catch.
We then worked on the process of shrugging an empty bar up and whipping the elbows around in the catch. This was an interesting exercise and I found it quite helpful. I already knew this, but was failing the apply the principle that the stronger your finish is, the stronger and more centred your catch will be. We then proceeded to work on this principle with some Power Cleans where I tried to combine a fast hip extension and a shrug. This is always tricky, particularly when you are working on more than one technical point. I can't really focus on more than one point, so the ego needs to be taken out and the mind focused on one coaching cue.
We did more work on the Back Squat technique and again, I found this very tough on my hips and back. I have worked on this for the last week and it is hard, but you have to get to the point where your back is locked and allow the weight get you down a bit farther. It is very demanding because it is my instinct to load up the bar and lift as heavy as I can, but there is a time for that and there is a time for working on your technique. I need to work on both.
Sander showed up to train during the session and he showed us some more soft tissue techniques that are immediately applicable. Here is a link to one of the main influences on his approach to flexibility. Here is another link to an interesting style of soft tissue work that I have found helpful in the past and both Sander and Tom showed me a few different ways to apply the system. I have bought the manual from the website and will learn how to apply it better.
I am currently making the twp part video of Tom's interview as well as an interview with Sander who demonstrates his methods on Zag.
On the last day of the training camp we worked mainly on the Clean and Tom also showed us a variety of active and dynamic warm ups designed to warm up the whole body. We began working on the first pull in the Clean. True to form, Tom had us over-exaggerate a little and had me start my hips a little higher than usual. He also got me to relax my arms and generally relax into the position more while locking up the back. This felt pretty comfortable and I am looking forward to practicing this with heavier weights. Keeping the arms more relaxed will also help emphasise the finish of the pull, and therefore the speed and fluidity of the catch.
We then worked on the process of shrugging an empty bar up and whipping the elbows around in the catch. This was an interesting exercise and I found it quite helpful. I already knew this, but was failing the apply the principle that the stronger your finish is, the stronger and more centred your catch will be. We then proceeded to work on this principle with some Power Cleans where I tried to combine a fast hip extension and a shrug. This is always tricky, particularly when you are working on more than one technical point. I can't really focus on more than one point, so the ego needs to be taken out and the mind focused on one coaching cue.
We did more work on the Back Squat technique and again, I found this very tough on my hips and back. I have worked on this for the last week and it is hard, but you have to get to the point where your back is locked and allow the weight get you down a bit farther. It is very demanding because it is my instinct to load up the bar and lift as heavy as I can, but there is a time for that and there is a time for working on your technique. I need to work on both.
Sander showed up to train during the session and he showed us some more soft tissue techniques that are immediately applicable. Here is a link to one of the main influences on his approach to flexibility. Here is another link to an interesting style of soft tissue work that I have found helpful in the past and both Sander and Tom showed me a few different ways to apply the system. I have bought the manual from the website and will learn how to apply it better.
I am currently making the twp part video of Tom's interview as well as an interview with Sander who demonstrates his methods on Zag.
Thursday 8 April 2010
Saturday's snapper
Tom hosted an informal controlled competition in his gym Sportsquest on Saturday. It turned out to be great fun and Zag got a beutiful 3 kg pb with 105kg in the Snatch. I was not in the same mode and was actually quite stiff from all the soft tissue work on the Friday. I felt good, but lacked that bit of pop needed to Snatch a new pb.
As you will see in the video below, I have videos of everyone except for Ryan Shinn. Zag lifted extremely well and his obvious improvements in the catch position of the lift were obvious. He had geared himself up for this all week and as you will see in the video, there is more to come. I only Snatched my opener of 108kg and missed 113kg twice. The finish and the speed were not there and I felt very disappointed. My postural muscles and upper back and shoulders were pretty stiff and I did not display the improved first pull I had worked on. Loking back on it now I can see why this happened, but at the time I allowed my disappointment to affect my Clean and Jerks and again, I only lifted my opener of 130kg which is usually a solid Power Clean and Jerk. I was pretty tired and let my expectations get in the way of simply going with the flow and emjoying the moment. I will learn from the experience though.
I have included a short interview with a Dutch weightlifting legend towards the end on the video and he lifted some serious numbers back in the day. He is 48 years old and after 4 months back training after a number of years off, he is an animal! Have a look at the video below and leave any constructive criticism you think may help.
As you will see in the video below, I have videos of everyone except for Ryan Shinn. Zag lifted extremely well and his obvious improvements in the catch position of the lift were obvious. He had geared himself up for this all week and as you will see in the video, there is more to come. I only Snatched my opener of 108kg and missed 113kg twice. The finish and the speed were not there and I felt very disappointed. My postural muscles and upper back and shoulders were pretty stiff and I did not display the improved first pull I had worked on. Loking back on it now I can see why this happened, but at the time I allowed my disappointment to affect my Clean and Jerks and again, I only lifted my opener of 130kg which is usually a solid Power Clean and Jerk. I was pretty tired and let my expectations get in the way of simply going with the flow and emjoying the moment. I will learn from the experience though.
I have included a short interview with a Dutch weightlifting legend towards the end on the video and he lifted some serious numbers back in the day. He is 48 years old and after 4 months back training after a number of years off, he is an animal! Have a look at the video below and leave any constructive criticism you think may help.
Monday 5 April 2010
Friday's fanclub
This turned out to be an incredibly interesting day for Zag and myself. I got a much better look at Tom's teaching style--and I say teaching, not coaching--and how he progressed the demands placed on both of us. Another amazing experience was being helped by a trainer, Sander Beenders. He is a soft tissue, flexibility and movement expert and he really helped both myself and Sami out. He patiently explained his ideas and applied some of them on us as well as showing us how to stretch each other properly. Here is a link to his mentor and flexibility philosophy. There are several other tricks up his sleeve, so I had a quick interview with him and will put this up over the next week.
For the first workout on the Friday, we worked on the Snatch and the Front Squat. As Murph correctly pointed out, on the video from Thursday's session I was too far behind the bar and I was also too low. Tom deliberately had me over-exaggerate these movements so that I could get the feel of a locked back with all the correct muscles activated. On the Friday, he had me apply the same principles but he got me to put my hips far higher and get over the bar far more. This was the teaching progression and although it was frustrating at first, it worked because I was able to Snatch 100kg with my hips high and back locked. It felt very different to anything I had ever done before, but when I came over to him last June for the first time, I would not have been physically ready for this position.
When we Front Squatted afterwards, he had me change my technique slightly in that I am not quite as vertical and my stance is wider. These squats murder my hips but they are a form of active and dynamic flexibility, which is a good thing! Zag was shown a exercise to help improve his Snatch recieving position that is very similar to one shown to Cathal Byrd when he was in the Ukraine training and it is in the video below. Neither of our upper backs or shoulder girdles are strong or flexible enough.
In the second session, we Snatched again but I only worked up to 80 and Zag up to 70. I Clean and Jerked up to 110kg for two singles and then we worked on our Back Squat technique which again was very uncomfortable, but effective. The idea was to open up the hips to allow the Back to stay locked and get the legs to do the work rather than the back. This mobility will greatly enhance our positioning in the Classical lifts and purposely going wider like this is fantanstic for improving my hip tragedy. The video below shows what I am talking about.
Tom's teaching style is to over-emphasise the aspects he wants to change so that when it comes to implementing them, there is a realistic balance between the new approach and what you have worked on before. I came to realise over the days that there was a clear progression from how he was coaching me from June last year to this last week and the progression was based on my improved technique, strength and physical condition.
At the end of the second session, Sander came into the gym and after every stretch I did 3 Overhead squats in bare feet and the progression in my positioning was staggering as well as the effect the work had on opening up my shoulder girdle, hips, upper back and chest. As soon as I can, I will post the interview with him which also has him working on Zag's shoulders.
Have a look at the video below and let me know what you think.
For the first workout on the Friday, we worked on the Snatch and the Front Squat. As Murph correctly pointed out, on the video from Thursday's session I was too far behind the bar and I was also too low. Tom deliberately had me over-exaggerate these movements so that I could get the feel of a locked back with all the correct muscles activated. On the Friday, he had me apply the same principles but he got me to put my hips far higher and get over the bar far more. This was the teaching progression and although it was frustrating at first, it worked because I was able to Snatch 100kg with my hips high and back locked. It felt very different to anything I had ever done before, but when I came over to him last June for the first time, I would not have been physically ready for this position.
When we Front Squatted afterwards, he had me change my technique slightly in that I am not quite as vertical and my stance is wider. These squats murder my hips but they are a form of active and dynamic flexibility, which is a good thing! Zag was shown a exercise to help improve his Snatch recieving position that is very similar to one shown to Cathal Byrd when he was in the Ukraine training and it is in the video below. Neither of our upper backs or shoulder girdles are strong or flexible enough.
In the second session, we Snatched again but I only worked up to 80 and Zag up to 70. I Clean and Jerked up to 110kg for two singles and then we worked on our Back Squat technique which again was very uncomfortable, but effective. The idea was to open up the hips to allow the Back to stay locked and get the legs to do the work rather than the back. This mobility will greatly enhance our positioning in the Classical lifts and purposely going wider like this is fantanstic for improving my hip tragedy. The video below shows what I am talking about.
Tom's teaching style is to over-emphasise the aspects he wants to change so that when it comes to implementing them, there is a realistic balance between the new approach and what you have worked on before. I came to realise over the days that there was a clear progression from how he was coaching me from June last year to this last week and the progression was based on my improved technique, strength and physical condition.
At the end of the second session, Sander came into the gym and after every stretch I did 3 Overhead squats in bare feet and the progression in my positioning was staggering as well as the effect the work had on opening up my shoulder girdle, hips, upper back and chest. As soon as I can, I will post the interview with him which also has him working on Zag's shoulders.
Have a look at the video below and let me know what you think.
Saturday 3 April 2010
Thursday's tenacity
We only trained once again today and although it was frustrating working on weaknesses, that is why myself and Zag came here. The focus was on the first pull in the Snatch while yesterday it was on the catch portion of the lift. Tom had me start from the top of the first pull going down and we started off using 25kg bumper plates to raise the height. Within twenty minutes I was able to get down to the floor and get pretty well locked in from the bottom.
The main coaching queues were really forcibly getting the knees out in the bottom; focusing on gettting the scapula down and back, rather than just back which in turn got the chest out; elbows brought back around clockwise to open up the chest and lock up the upper back and the chin tucked in rather than jutting out. Obviously focusing on all these actions and tensing the appropriate muscles was tiring, but if it is turned into a habit and I get more efficient and mobile in those areas, all will be good. I worked up to a few Power Snatches with 80kg.
We also worked on the Power Clean and Power Jerk and the focus points were keeping the back locked a lot more than I had previously and to maintain that back lock in the catch. The principles seem to be the same throughout the lifts and I found this helpful. I worked up to 3 singles with 110 and then went on to his modified RDL exercise that is a great back exercise for me. I find it good for muscle education and also strength in the lower lumbar area. We did a lot of soft tissue work on the upper back and shoulders that we both found very helpful also.
David mentioned a valid point the other day when he commented that the weights we were lifting were too light and that we were doing too much functional work. Firstly, the weights were very light, but I think when you are trying to learn a new skill and also trying to get your body to function in a manner that it never has before, throwing too much weight on is not a good idea. Fatigue is not conducive to learning and what I am focusing on is learning skill for weightlifting technique and I am also trying to teach my body how to move in ways that it is capable of, but it still has to be learnt. When it is time to cement that learning with volume and intensity, then I will go hell for leather and I will enjoy the process.
Secondly, the reason why we do the functional training is for long term physical health. I will be weightlifting 2 years in May and I find that my physical condition is improving all the time. This is because of the time I spend improving my mobility, flexibility, diet and soft tissue health. There are weightlifters I know and their body is a mess. I do not want this. I love weightlifting and I love training. I think that weightlifting should improve one's health, not break down the body and it is my opinion that spending time working on the above factors is necessary for me in order to improve my body's ability to function and in turn, allow the body to lift with the technique that I know I am capable of. I will not compromise my long term health. Have a look at the video below and let me know what you think.
The main coaching queues were really forcibly getting the knees out in the bottom; focusing on gettting the scapula down and back, rather than just back which in turn got the chest out; elbows brought back around clockwise to open up the chest and lock up the upper back and the chin tucked in rather than jutting out. Obviously focusing on all these actions and tensing the appropriate muscles was tiring, but if it is turned into a habit and I get more efficient and mobile in those areas, all will be good. I worked up to a few Power Snatches with 80kg.
We also worked on the Power Clean and Power Jerk and the focus points were keeping the back locked a lot more than I had previously and to maintain that back lock in the catch. The principles seem to be the same throughout the lifts and I found this helpful. I worked up to 3 singles with 110 and then went on to his modified RDL exercise that is a great back exercise for me. I find it good for muscle education and also strength in the lower lumbar area. We did a lot of soft tissue work on the upper back and shoulders that we both found very helpful also.
David mentioned a valid point the other day when he commented that the weights we were lifting were too light and that we were doing too much functional work. Firstly, the weights were very light, but I think when you are trying to learn a new skill and also trying to get your body to function in a manner that it never has before, throwing too much weight on is not a good idea. Fatigue is not conducive to learning and what I am focusing on is learning skill for weightlifting technique and I am also trying to teach my body how to move in ways that it is capable of, but it still has to be learnt. When it is time to cement that learning with volume and intensity, then I will go hell for leather and I will enjoy the process.
Secondly, the reason why we do the functional training is for long term physical health. I will be weightlifting 2 years in May and I find that my physical condition is improving all the time. This is because of the time I spend improving my mobility, flexibility, diet and soft tissue health. There are weightlifters I know and their body is a mess. I do not want this. I love weightlifting and I love training. I think that weightlifting should improve one's health, not break down the body and it is my opinion that spending time working on the above factors is necessary for me in order to improve my body's ability to function and in turn, allow the body to lift with the technique that I know I am capable of. I will not compromise my long term health. Have a look at the video below and let me know what you think.
Thursday 1 April 2010
Wednesday’s wanderlust
Myself and Zag flew over mid-afternoon to Amsterdam and as usually happens when travelling, had far less time than we imagined to get ready for training. It felt great to be back in the Sportquest gym, and although I could feel the three flights in two days in my bones, I was happy.
We started off with an assessment of our quality of movement. We went on to work on some Overhead Squatting but in between we did various soft tissue release work focusing on our shoulders and pecs as well as some dynamic warm up movements such as a jumping squat and lunge movement. Tom then asked us to perform close grip (hand to hand) overhead squats. It’s a exercise/movement that he uses to analyse how mobile his lifters are from time to time. His lifter Safak had an extremely hyper-mobile back & shoulder girdle. Myself and Zag obviously need some work in this area.
We then went on to the Hang Snatch so that we could work on our catch. The main coaching point was to keep the back locked throughout the pull and the catch. Neither myself or Zag were doing this properly; both us of had the habit of keeping it relatively tight throughout the pull, relaxing on the way down and then locking it again. We also both have the habit of jutting our chin out throughout the pull and the catch and this causes the body to be out of line and also makes the catch harder. He was telling me in particular, to adjust the chin at the bottom of each rep so that it becomes automatic. I worked up to four doubles with 90 and Zag worked up to four singles with 80.
The Hang Power Clean and Squat Jerk were next. Again, neither of us were used to the Hang Power Clean and we had never performed the Squat Jerk before. One thing the latter movement is really excellent for is keeping the back tight throughout the catch. Any time I relaxed my back and shoulders at all, the barbell fell to the floor. After 15 minutes of this movement where I worked up to a few singles with 90, my basic movement skills and co-ordination were shot. The workout was pretty late and the travelling had both of us in a slightly altered state.
The last two things we did were an exercise that is like a Good Morning Lunge for a few very light sets and abdominal routine. Tom did some soft tissue work at the end where he rinsed out all around my hip area and my adductors—which are slightly bruised today!—and my hips felt the looser for it. I think it will take another day or two until I am at my sharpest, but we are both really glad we came over as there is a lot to try and learn in five days. Have a look at the video and let me know what you think.
We started off with an assessment of our quality of movement. We went on to work on some Overhead Squatting but in between we did various soft tissue release work focusing on our shoulders and pecs as well as some dynamic warm up movements such as a jumping squat and lunge movement. Tom then asked us to perform close grip (hand to hand) overhead squats. It’s a exercise/movement that he uses to analyse how mobile his lifters are from time to time. His lifter Safak had an extremely hyper-mobile back & shoulder girdle. Myself and Zag obviously need some work in this area.
We then went on to the Hang Snatch so that we could work on our catch. The main coaching point was to keep the back locked throughout the pull and the catch. Neither myself or Zag were doing this properly; both us of had the habit of keeping it relatively tight throughout the pull, relaxing on the way down and then locking it again. We also both have the habit of jutting our chin out throughout the pull and the catch and this causes the body to be out of line and also makes the catch harder. He was telling me in particular, to adjust the chin at the bottom of each rep so that it becomes automatic. I worked up to four doubles with 90 and Zag worked up to four singles with 80.
The Hang Power Clean and Squat Jerk were next. Again, neither of us were used to the Hang Power Clean and we had never performed the Squat Jerk before. One thing the latter movement is really excellent for is keeping the back tight throughout the catch. Any time I relaxed my back and shoulders at all, the barbell fell to the floor. After 15 minutes of this movement where I worked up to a few singles with 90, my basic movement skills and co-ordination were shot. The workout was pretty late and the travelling had both of us in a slightly altered state.
The last two things we did were an exercise that is like a Good Morning Lunge for a few very light sets and abdominal routine. Tom did some soft tissue work at the end where he rinsed out all around my hip area and my adductors—which are slightly bruised today!—and my hips felt the looser for it. I think it will take another day or two until I am at my sharpest, but we are both really glad we came over as there is a lot to try and learn in five days. Have a look at the video and let me know what you think.
Tuesday 30 March 2010
Monday's myriad
I had a nice session on Monday to lead me up to going over to train in Amsterdam on Wednesday. For some reason my legs were still a little tired from Saturday, but I got on with it anyway. Kris Greene trained with myself and Zag again and confirmed once more that he is an outrageously powerful and gifted athlete. Weightlifting is also about the balance between patience and striving to improve and as Dan John says: you have to keep turning up. Consistency is so vital in our sport and every other and I think Kris has the physical and mental goods to go very, very far.
I had a nice Z-health R-phase warm up and I Power Snatched up to 95kg for four reps. They all hovered around parallel, so that they were not really Power Snatches. They felt comfortable and smooth. I went onto Power Clean and Jerks and I worked up to three singles with 110kg. It was a nice weight to focus on technique and speed and my Jerk has felt better since I started reaching up more in the Jerk catch. I finished off by wrking up to a triple with 160 in the Back Squat and then I went back down to 145 for three triples. I did some soft tissue work with the cardboard roller and I felt great afterwards, even though the legs were feeling tired.
Here is a few videos showing Andrei Aramnau, the 105kg World and Olympic champion Snatching 200, 205kg and 210 off blocks. These are training lifts and he is using straps as well as being more than likely over the weightclass; they are still moderately impressive though....
I had a nice Z-health R-phase warm up and I Power Snatched up to 95kg for four reps. They all hovered around parallel, so that they were not really Power Snatches. They felt comfortable and smooth. I went onto Power Clean and Jerks and I worked up to three singles with 110kg. It was a nice weight to focus on technique and speed and my Jerk has felt better since I started reaching up more in the Jerk catch. I finished off by wrking up to a triple with 160 in the Back Squat and then I went back down to 145 for three triples. I did some soft tissue work with the cardboard roller and I felt great afterwards, even though the legs were feeling tired.
Here is a few videos showing Andrei Aramnau, the 105kg World and Olympic champion Snatching 200, 205kg and 210 off blocks. These are training lifts and he is using straps as well as being more than likely over the weightclass; they are still moderately impressive though....
Sunday 28 March 2010
Saturday's steadfast Snatching
Myself and Zag rocked up for an early Saturday morning session and it turned out to be a fruitful one. Harry got in on the act and is gradually training himself back from oblivion. The quality of his movement continues to progress and with more work and planning, his shoulder should get better also.
I had a great warm up using the Z-health joint warm up, the Power plate and also some pre-hab exercises for the glutes, hips and mid back. I followed this with my back mobility stuff and skill work with the bar and then the ball was rolling.
Snatch--3x3@40 1x1@60, 80, 90, 100--This was the first time I have worked up to 100 for a double with my new grip. As you will see in the video below, I needed to focus on locking everything up in the first pull and also on finishing my extension up in the second pull. I still have a lot more extension there to employ.
I then decided to go for the 100 to 110 jump that I was not able to make in January and February. It was more to test my focus and concentration, rather than a logistic need to make the jump. I got the lift and it was far better than either of my 100's. In the video I can see that I still have more at the top of my pull-- I think this may be the reason that I had to take a few steps forward in the catch--so that is an encouraging thing to work on. Zag was working on his technique and the rhythm of his lifts with 90kg.
I then lifted up to 110 in the Clean and Jerk and they felt very sharp and snappy. My cleans felt fluent and my Jerk felt like it should for the first time in around two weeks. I focused on getting the exposive leg drive and also on driving myself under the bar explosively in the catch.
I finished up with some back squats and worked up to 160 for a double and then went back to 140 for three triples to get in a little more work load. My legs have had a six day rest and they were not really used to the heavier loads. My recovery week is now officially over. Myself and Zag are off to Amsterdam to train with Tom Bruijen, so we will train on Monday and have a day off on Tuesday. From Wednesday, we will be training either every day or twice a day unril we get back on Monday morning.
I had a great warm up using the Z-health joint warm up, the Power plate and also some pre-hab exercises for the glutes, hips and mid back. I followed this with my back mobility stuff and skill work with the bar and then the ball was rolling.
Snatch--3x3@40 1x1@60, 80, 90, 100--This was the first time I have worked up to 100 for a double with my new grip. As you will see in the video below, I needed to focus on locking everything up in the first pull and also on finishing my extension up in the second pull. I still have a lot more extension there to employ.
I then decided to go for the 100 to 110 jump that I was not able to make in January and February. It was more to test my focus and concentration, rather than a logistic need to make the jump. I got the lift and it was far better than either of my 100's. In the video I can see that I still have more at the top of my pull-- I think this may be the reason that I had to take a few steps forward in the catch--so that is an encouraging thing to work on. Zag was working on his technique and the rhythm of his lifts with 90kg.
I then lifted up to 110 in the Clean and Jerk and they felt very sharp and snappy. My cleans felt fluent and my Jerk felt like it should for the first time in around two weeks. I focused on getting the exposive leg drive and also on driving myself under the bar explosively in the catch.
I finished up with some back squats and worked up to 160 for a double and then went back to 140 for three triples to get in a little more work load. My legs have had a six day rest and they were not really used to the heavier loads. My recovery week is now officially over. Myself and Zag are off to Amsterdam to train with Tom Bruijen, so we will train on Monday and have a day off on Tuesday. From Wednesday, we will be training either every day or twice a day unril we get back on Monday morning.
Friday 26 March 2010
Alex's accolade to the gods of flexibility
Another guest article here to whet your appetites and hopefully we can all learn from this. Alex has really helped me with my flexibility training and I think she can help you too. Here is part one of a guest article from Alexandra Craig on flexibility for the weightlifter. She is a professional acrobat and an extremely flexible lady who has took up weightlifting in December. This part of her article deals with the warm up.
How should a weightlifter warm up? That this depends on the weightlifter is a given--everyone is unique--but what remains constant? The movements and positions in which we load our bodies. These movements mean that weightlifters seem to require most flexibility in the shoulders, hips, quads and calves, as well as good spinal mobility.
To prepare the soft tissues we want to get some blood into them to make them pliant enough to avoid injury, and to work out any stiffness which will inhibit good technique. Dynamic stretching is a good way to do this and helps to develop strength in your range, which it can also be used to increase. It involves swinging your limbs in a controlled manner and gradually increasing the amplitude to your maximum range. We also want to mobilise the joints by moving them in all possible directions permitted to increase intra-synovial lubrication.
The mobility warm up which I would suggest, having taken into account the weightlifting sport-specific movements, mobility demands and need to maintain tension, is as follows:
To be performed at a good pace:
Ankle circles: 5 each direction, each side
Ankle mobilisations: 10 each side
Knee circles: 10 each side
Hip figure eights: 10 each side
Full ROM lunges, front and side to side: 10 of each, each side
Kicks, front and back: 10 of each, each side
Cats: 5 happy, 5 sad
Wall thoracic spine roll downs: 5
Shoulder shrug circles: 5 forward, 5 backward each side
Arm cicles: 5 forward, 5 backward each side
Shoulder dislocations with band or stick: 2 x 6 progressively narrowing grip
Wrist walk arounds: I don't count but usually will so this for about 45 seconds.
I also advocate the use of activation exercises, particularly for the shoulder and hip stabilisers during warm up, as well sometimes some form of CNS preparation (discussions of the details of which are beyond the scope of this article); I tend to mix the order of all my warm up exercises together to keep things interesting. I also find that most days there will be particular body parts which require more attention or time and it is important that they get it.
Here are two quick videos for the ankle mobilisation and shoulder flexibility exercises. You will need volume so that you can hear Alex's explanations:
In my own training, I trained on Wednesday and Thursday and worked up to 95 in the Power Snatch and some Front Squats with a few Power Clean and Jerks thrown in for good measure. This is my recovery week so I am doing three sessions in total to get ready for training in Amsterdam next Wednesday for five days with Zag.
How should a weightlifter warm up? That this depends on the weightlifter is a given--everyone is unique--but what remains constant? The movements and positions in which we load our bodies. These movements mean that weightlifters seem to require most flexibility in the shoulders, hips, quads and calves, as well as good spinal mobility.
To prepare the soft tissues we want to get some blood into them to make them pliant enough to avoid injury, and to work out any stiffness which will inhibit good technique. Dynamic stretching is a good way to do this and helps to develop strength in your range, which it can also be used to increase. It involves swinging your limbs in a controlled manner and gradually increasing the amplitude to your maximum range. We also want to mobilise the joints by moving them in all possible directions permitted to increase intra-synovial lubrication.
The mobility warm up which I would suggest, having taken into account the weightlifting sport-specific movements, mobility demands and need to maintain tension, is as follows:
To be performed at a good pace:
Ankle circles: 5 each direction, each side
Ankle mobilisations: 10 each side
Knee circles: 10 each side
Hip figure eights: 10 each side
Full ROM lunges, front and side to side: 10 of each, each side
Kicks, front and back: 10 of each, each side
Cats: 5 happy, 5 sad
Wall thoracic spine roll downs: 5
Shoulder shrug circles: 5 forward, 5 backward each side
Arm cicles: 5 forward, 5 backward each side
Shoulder dislocations with band or stick: 2 x 6 progressively narrowing grip
Wrist walk arounds: I don't count but usually will so this for about 45 seconds.
I also advocate the use of activation exercises, particularly for the shoulder and hip stabilisers during warm up, as well sometimes some form of CNS preparation (discussions of the details of which are beyond the scope of this article); I tend to mix the order of all my warm up exercises together to keep things interesting. I also find that most days there will be particular body parts which require more attention or time and it is important that they get it.
Here are two quick videos for the ankle mobilisation and shoulder flexibility exercises. You will need volume so that you can hear Alex's explanations:
In my own training, I trained on Wednesday and Thursday and worked up to 95 in the Power Snatch and some Front Squats with a few Power Clean and Jerks thrown in for good measure. This is my recovery week so I am doing three sessions in total to get ready for training in Amsterdam next Wednesday for five days with Zag.
Tuesday 23 March 2010
Eamonn's experiences
Here is a competition report written by Dr Eamonn Flanagan, who lifted in the Scottish Open on Sunday. He works with the Scottish rugby union as a Strength and Conditioning coach and is based over there. Here is a link to other guest articles from the past year, smoe of which have been written by Eamonn. They have been appreciated by myself and others, so thanks again to the man who helped spread Trexabol throughout our beautiful island.
The 2010 Scottish Open was held in the Glasgow Palace of Art. The Palace has two gyms. A powerlifting and weightlifting gym, home to the Palace of Art Weightlifting Club, was hosting a powerlifting competition. The other gym is a high performance sports gym, run by the Scottish Institute of Sport and home to the Glasgow Warriors Rugby team. It hosted the weightlifting competition. With the two competitions running at the same time there was a lot of lifters and spectators milling about and there was a good buzz about the place. The lifting began with female lifters. The top female lifter was Amy Hamilton, and under 20 lifter from the Palace of Art Weightlifting club who snatched 67kg and clean and jerked 80kg in the 63kg class. Georgi Black from the Kilmarnock Weightlifting Club also impressed with a 73kg snatch and a 93kg clean and jerk to win the 75kg class.
In the lighter men's weight classes there were some impressive performances from young lifters from Kilmarnock Weightlifting Club and the Palace of Art Weightlifting Club. There is alot of young talent in Scottish weightlifting and there should be alot of competition for places at the 2014 Commonwealth Games which will be held in Glasgow. The top lifter in this first men's session was Mark Middleton of Edinburgh University. Middleton, who has competed in Ireland on a few occassions, has recently dropped down to the 62kg class. He opened his account on the day with a 92kg snatch and finished with a very impressive and hard fought clean and jerk at 121kg.
The Kilmarnock Weightlifting Club continued its dominance with victory for Kyle Pearson in the 85kg class. He made all three snatches, each better than the last, to finish on 103kg. He clean and jerked 125kg to seal the win over Palace of Art's Mark Fitzpatrick by 8kg.
Following the men's 85kg class, I began my warm-up. Its not every day one gets to warm up beside a former Olympian and a future Olympian. On the platform to my left was Sydney 2000 Olympian Tommy Yule while to the right was London 2012 hopeful Peter Kirkbride. Tommy snatched 155kg in the 105kg+ class at the games in Sydney. Peter Kirkbride is currently the number 1 ranked British lifter and in the driving seat for a place at the 2012 games. With such lifters in the room it made for a good atmosphere and it was interesting to watch the contrast between both lifters respective warm-up style. Yule began with several sets of muscle snatch making a number of lifts with 70kg and 90kg before dropping back to 70kg to hit quite a few full snatch singles. Kirkbride started his energetic warm-up with a few short, intense bursts of jumping rope and some very explosive empty bar and 60kg hang snatches and power snatches.
Due to some confusion in the timings of the session I was left with a little longer for the warm-up than necessary. I ended up hitting 60kg for 7 or 8 singles as I got a handle on what was happening on the competition platform and how long until I opened. I moved through two singles with 70 and two with 80 before a final warm-up with 90kg. I was then left with very little time to make my way to the platform for my opening attempt at 93kg. I was a little rushed but the weight was routine and I made it fairly easily. I called for 97kg next. It felt light but I let the bar stray too far from my body and I missed it out in front. I took 97kg again and kept it tighter to the body and felt like I made it easily as I received it overhead but perhaps I relaxed a little and it began to drift in front. I chased it a couple of steps forward and held on to complete the lift successfully. I was a bit disappointed with a sub 100kg snatch as I feel I should be hitting 100kg+ more regularly at the moment.
Peter Kirkbride and Tommy Yule continued through their warm-ups. Both lifters seemed confident and composed in the warm-up room. Kirkbride nailed a solid 135kg snatch (see video) before taking the platform for his first attempt at 140kg. From here Kirkbride began to suffer technically in the snatch. There was impressive power and speed on the bar with each attempt but the bar seemed ever so slightly out of place each time. He missed three attempts at 140kg to finish without a total. He didn't re-appear for the clean and jerk. Kirkbride lifts in the European Championships in a couple of weeks time Although he had an off day here, I know from previous experience how impressive a competitor he is and I am sure such a massive competition will bring out the best in him.
Tommy Yule made 137.5kg in the warm-up room (see video) before a warm-up miss at 140kg. On the competition platform he made no mistake and put the 140kg away confidently. Despite missing his second and third snatch he was still on course to make the 105kg qualification total for the 2010 Commonwealth Games.
I timed my clean and jerk warm up much better and was much more economical with the number of lifts I did. I began with some bar work and power clean and jerks at 60 and 80kg with a real emphasis on a complete pull and catching the bar as high as possible while whipping the elbows through as quickly as possible. I then took full clean and jerks with 100, 110 and 120kg before taking 130kg on the competition platform. The clean was routine and the jerk felt much snappier than it has in training. This was just the 2nd time in 2010 I had attempted 130kg. I went to 133kg next as I had set myself a pre-competition target of a 230kg total. I left the clean a little in front and as a result caught it with a slightly rounded, weaken back and struggled more than I should have with the recovery. I pushed through though and the jerked followed. I went to 135kg next and the clean felt much better. I finsihed the pull well and caught it in a nice, stable upright position. My leg strength is not particularly good at the moment so although I was in a good position, the recovery was hard work. I drove the jerk and chased it forward a little but just made the lift.
Tommy Yule secured his qualification with his first clean and jerk at 182kg before two misses at 190kg. His 351 Sinclair points meant he finished the competition as overall best lifter.
The 2010 Scottish Open was held in the Glasgow Palace of Art. The Palace has two gyms. A powerlifting and weightlifting gym, home to the Palace of Art Weightlifting Club, was hosting a powerlifting competition. The other gym is a high performance sports gym, run by the Scottish Institute of Sport and home to the Glasgow Warriors Rugby team. It hosted the weightlifting competition. With the two competitions running at the same time there was a lot of lifters and spectators milling about and there was a good buzz about the place. The lifting began with female lifters. The top female lifter was Amy Hamilton, and under 20 lifter from the Palace of Art Weightlifting club who snatched 67kg and clean and jerked 80kg in the 63kg class. Georgi Black from the Kilmarnock Weightlifting Club also impressed with a 73kg snatch and a 93kg clean and jerk to win the 75kg class.
In the lighter men's weight classes there were some impressive performances from young lifters from Kilmarnock Weightlifting Club and the Palace of Art Weightlifting Club. There is alot of young talent in Scottish weightlifting and there should be alot of competition for places at the 2014 Commonwealth Games which will be held in Glasgow. The top lifter in this first men's session was Mark Middleton of Edinburgh University. Middleton, who has competed in Ireland on a few occassions, has recently dropped down to the 62kg class. He opened his account on the day with a 92kg snatch and finished with a very impressive and hard fought clean and jerk at 121kg.
The Kilmarnock Weightlifting Club continued its dominance with victory for Kyle Pearson in the 85kg class. He made all three snatches, each better than the last, to finish on 103kg. He clean and jerked 125kg to seal the win over Palace of Art's Mark Fitzpatrick by 8kg.
Following the men's 85kg class, I began my warm-up. Its not every day one gets to warm up beside a former Olympian and a future Olympian. On the platform to my left was Sydney 2000 Olympian Tommy Yule while to the right was London 2012 hopeful Peter Kirkbride. Tommy snatched 155kg in the 105kg+ class at the games in Sydney. Peter Kirkbride is currently the number 1 ranked British lifter and in the driving seat for a place at the 2012 games. With such lifters in the room it made for a good atmosphere and it was interesting to watch the contrast between both lifters respective warm-up style. Yule began with several sets of muscle snatch making a number of lifts with 70kg and 90kg before dropping back to 70kg to hit quite a few full snatch singles. Kirkbride started his energetic warm-up with a few short, intense bursts of jumping rope and some very explosive empty bar and 60kg hang snatches and power snatches.
Due to some confusion in the timings of the session I was left with a little longer for the warm-up than necessary. I ended up hitting 60kg for 7 or 8 singles as I got a handle on what was happening on the competition platform and how long until I opened. I moved through two singles with 70 and two with 80 before a final warm-up with 90kg. I was then left with very little time to make my way to the platform for my opening attempt at 93kg. I was a little rushed but the weight was routine and I made it fairly easily. I called for 97kg next. It felt light but I let the bar stray too far from my body and I missed it out in front. I took 97kg again and kept it tighter to the body and felt like I made it easily as I received it overhead but perhaps I relaxed a little and it began to drift in front. I chased it a couple of steps forward and held on to complete the lift successfully. I was a bit disappointed with a sub 100kg snatch as I feel I should be hitting 100kg+ more regularly at the moment.
Peter Kirkbride and Tommy Yule continued through their warm-ups. Both lifters seemed confident and composed in the warm-up room. Kirkbride nailed a solid 135kg snatch (see video) before taking the platform for his first attempt at 140kg. From here Kirkbride began to suffer technically in the snatch. There was impressive power and speed on the bar with each attempt but the bar seemed ever so slightly out of place each time. He missed three attempts at 140kg to finish without a total. He didn't re-appear for the clean and jerk. Kirkbride lifts in the European Championships in a couple of weeks time Although he had an off day here, I know from previous experience how impressive a competitor he is and I am sure such a massive competition will bring out the best in him.
Tommy Yule made 137.5kg in the warm-up room (see video) before a warm-up miss at 140kg. On the competition platform he made no mistake and put the 140kg away confidently. Despite missing his second and third snatch he was still on course to make the 105kg qualification total for the 2010 Commonwealth Games.
I timed my clean and jerk warm up much better and was much more economical with the number of lifts I did. I began with some bar work and power clean and jerks at 60 and 80kg with a real emphasis on a complete pull and catching the bar as high as possible while whipping the elbows through as quickly as possible. I then took full clean and jerks with 100, 110 and 120kg before taking 130kg on the competition platform. The clean was routine and the jerk felt much snappier than it has in training. This was just the 2nd time in 2010 I had attempted 130kg. I went to 133kg next as I had set myself a pre-competition target of a 230kg total. I left the clean a little in front and as a result caught it with a slightly rounded, weaken back and struggled more than I should have with the recovery. I pushed through though and the jerked followed. I went to 135kg next and the clean felt much better. I finsihed the pull well and caught it in a nice, stable upright position. My leg strength is not particularly good at the moment so although I was in a good position, the recovery was hard work. I drove the jerk and chased it forward a little but just made the lift.
Tommy Yule secured his qualification with his first clean and jerk at 182kg before two misses at 190kg. His 351 Sinclair points meant he finished the competition as overall best lifter.
Monday 22 March 2010
Squad session shenanigans
The weekend was a successful one for Irish weightlifitng. Not everyone was able to make it, but we still had around eighteen to twenty lifters show up and generally, everyone lifted well. Thanks again to all the coaches involved and all the people who organised the weekend.
Saturday morning had us start off with a talk on warming up and flexibility for weightlifting from Alex and afterwards, we did a short power up session to wake the body and the nervous system. I Snatched up to 70 for two singles and did some skill work with 60kg and the bar for the Jerk. We then had a break and after that, a talk with a lady from the Sports' Council on anti-doping measures and what to avoid in everyday over the counter medicines, psuedoephedrine being the main culprit. We then went into our second session of the day where everyone went to max. Zag got a 1kg pb with 102kg in the Snatch. Cillian hit several pb's with a 3kg jump in the Snatch and the Clean and Jerk. Laura also hit a 1kg in the Jerk as did Murph with his lovely 122kg that did not look like a max at all. Everyone else generally lifted very well, including Kris Greene who is only lifting for the last month and has Power Snatched 85 and Clean and Jerked 112 weighing 71kg! Byrdie Snatched 115 again and narrowly missed 116 a few times. Here is what I did:
Snatch--2x2@50, 70 1x1@80, 90, 100, 105, 109, 113--as you will see in the video I had to go for quite a little run for this one. I then missed 115 twice and got 116kg for a 1kg pb. I missed 117 which was just a bit slow.
Clean and Jerk--Myself and Byrdie were rushing to fit time into our Clean and Jerks so we took big jumps and did not really have that much rest. I worked up to singles with 125, 133 and then 139. I then Cleaned 143 twice but missed the Jerk and I then failed to Clean 144 because although it was very high, I pulled back on it too much and ended up behind the bar. We had to leave it then because we had run out of time for the hall and had to leave.
Sunday morning had us lifting only once and I followed Byrdie with what he was doing generally. I was a little tight and fatigued from the previous day so I Snatched up to 105 and then missed 108. I got it on my second attempt but it was ugly and I was not feeling the Mae West so I left it there. Byrdie worked up to 110 and missed 112 a few times. I then worked up to an easy single with 120kg in the Clean and Jerk and I left it there. Alex then led a stretching session and I felt far better afterwards when it was coupled with some work on the cardboard roller.
Have a look at the video below. I did not get that many videos so apologies if people are not showing in it. Hopefully we will be able to have another squad session in the next few months because there was some great work done over the weekend.
Saturday morning had us start off with a talk on warming up and flexibility for weightlifting from Alex and afterwards, we did a short power up session to wake the body and the nervous system. I Snatched up to 70 for two singles and did some skill work with 60kg and the bar for the Jerk. We then had a break and after that, a talk with a lady from the Sports' Council on anti-doping measures and what to avoid in everyday over the counter medicines, psuedoephedrine being the main culprit. We then went into our second session of the day where everyone went to max. Zag got a 1kg pb with 102kg in the Snatch. Cillian hit several pb's with a 3kg jump in the Snatch and the Clean and Jerk. Laura also hit a 1kg in the Jerk as did Murph with his lovely 122kg that did not look like a max at all. Everyone else generally lifted very well, including Kris Greene who is only lifting for the last month and has Power Snatched 85 and Clean and Jerked 112 weighing 71kg! Byrdie Snatched 115 again and narrowly missed 116 a few times. Here is what I did:
Snatch--2x2@50, 70 1x1@80, 90, 100, 105, 109, 113--as you will see in the video I had to go for quite a little run for this one. I then missed 115 twice and got 116kg for a 1kg pb. I missed 117 which was just a bit slow.
Clean and Jerk--Myself and Byrdie were rushing to fit time into our Clean and Jerks so we took big jumps and did not really have that much rest. I worked up to singles with 125, 133 and then 139. I then Cleaned 143 twice but missed the Jerk and I then failed to Clean 144 because although it was very high, I pulled back on it too much and ended up behind the bar. We had to leave it then because we had run out of time for the hall and had to leave.
Sunday morning had us lifting only once and I followed Byrdie with what he was doing generally. I was a little tight and fatigued from the previous day so I Snatched up to 105 and then missed 108. I got it on my second attempt but it was ugly and I was not feeling the Mae West so I left it there. Byrdie worked up to 110 and missed 112 a few times. I then worked up to an easy single with 120kg in the Clean and Jerk and I left it there. Alex then led a stretching session and I felt far better afterwards when it was coupled with some work on the cardboard roller.
Have a look at the video below. I did not get that many videos so apologies if people are not showing in it. Hopefully we will be able to have another squad session in the next few months because there was some great work done over the weekend.
Saturday 20 March 2010
Saturday's spinning barbells
It was the first day of our squad session today and it was a sterling success. I will write a post on the full weekend tomorrow or the next day. On Wednesday I worked up to three Power Snatches with 90kg and three reps with 124kg in the Clean and Jerk and a triple with 165kg in the Back Squat. I took a day off on Thursday and had an active recovery workout on Friday.
Here is a guest article from Garret Stack which many people will find interesting:
Training the will to win
While on holidays lately in the States, I was lucky enough to meet and train with Danny Mc Dermott and some of his lifters.
I had emailed Danny a couple of weeks previous to flying out inquiring about a place to lift while on holiday. He let me know that I was more than welcome to come over and to contact him when I was ready to train.
I arrived at the facility located in a large sports training franchise on a Thursday evening, Danny arrived a couple of minutes later. I went over and introduced myself and we went out onto the platforms with Danny’s lifters starting to arrive in shortly after that.
The first thing I noticed was the great rapport Danny had with all his lifters who were all quite young 12- 16 years old. It was great to see how enthusiastic all these young lifters were and how much enjoyment they derived from their training.
If they want to compete Danny’s lifters train 5 days a week Mon –Thurs plus a max day on Sat. His overriding emphasis with his young lifters is on technique, as he says himself ‘’ Technique is forever, strength comes and goes. ‘’
Or to quote Tommy Hayden ‘’ Never sacrifice technique for weight’’.
He is also a proponent of getting the kids to begin weightlifting at a young age (at 12 if not before) and is of the opinion that skill in weightlifting will make any kid a better all round athlete no matter what sport they end up in . After all in what sport does it hurt to be stronger, more explosive, with great flexibility?
It is this point of helping to round out the child’s athletic development that has proven to be a good selling point for parents and how Danny sees the future of weightlifting in the US, not having to convert football players etc at 19-20.
One of the problems facing any underage coach is the unrealistic expectation level of parents, especially those living vicariously through their children. Danny’s belief is that children should be taught that sport like life is all about the journey.
He believes that individual sports like weightlifting encourage focus and honesty in the competitor, if you don’t make the lift you can’t look over your shoulder at teammates and blame them!
He has seen obese children lose weight and become healthier, awkward kids gain co-ordination and shy reserved kids gain a level of confidence from their achievements in weightlifting. He enjoys watching his athletes succeed and gets a lot of satisfaction at having a hand in their achievements. He also feels that for everybody, but especially young kids and teenagers, weightlifting gives much more than it takes.
The benefits of a strong mind and body and aspirations achieved instil confidence and belief in the lifter which they will carry with them wherever they go.
Or as Danny calls it they get ‘’the will to prepare to win’’.
Danny’s method of teaching children is technique first - strength second, with emphasis on full ROM movements and good flexibility. He starts with a general GPP program; chin ups, pull ups, dips, skipping rope, box jumps, handstands and push ups. As he explains if a kid can’t move and manipulate their own body how can they be expected to perform a complex lift with a barbell like the snatch or clean and jerk.
His lifters can expect to compete every 6-8 weeks with the main goal to qualify each lifter for the school age nationals.
In order to prepare his kids for the meets Danny controls the weights they lift very carefully. Every Saturday on Max day their numbers will increase incrementally but with something left in the tank. So every week his kids walk away successful but knowing there was more there. The success breeds confidence, the incremental increases breed hunger for the bigger numbers.
Danny’s son Shaughnessy is a nationally ranked - 105kg lifter in the US and is currently at the weightlifting program in LSU Shreveport under Dr. Kyle Pierce . http://www.lsus.edu/weightlifting
Shaughnessy started weightlifting in high school where Mike Burgener noticed him at a meet and told Danny to keep him weightlifting. Mike then mentored Danny and taught him how to coach weightlifting. As well as making the trip to Mike’s gym pretty regularly Danny set up his own garage gym where he coached Shaughnessy and others. He now operates out of a commercial sports facility where he has 4 platforms and equipment to train around 10 lifters at any given time
Danny Mc Dermott if you haven’t guessed is of Irish extraction and very familiar with Ireland, having been here on numerous trips mostly to accompany his daughter who was a competitive Irish dancer. He is involved in the friends of Ireland organisation and has extended an invitation for any Irish lifter visiting LA/Orange County to come and train with him.
Danny’s own background in the strength game started when he was 12 years old. He got a job in Whittier health club, a local gym. He lifted weights to help with Football and Track but by his senior year in High School he had dropped all other sports and just lifted.
He was a successful bodybuilder and powerlifter picking up quite a few titles along the way before injuries to discs in his neck and lower back forced him to retire.
He also had to deal with a heart attack at age 36 which he attributes to his previous steroid use as a bodybuilder and powerlifter . He has quite a lot of information about this on his website
http://dannymcdermott.com
I hope this article is of interest and I hope that I managed to convey a little of my impressions of Danny. I would recommend anyone reading this finding themselves in LA/ Orange County to give him a call and I have no doubt you will receive as warm a welcome as I had .
Thank you for this Garret, I found it very interesting and motivating. Anyone else who would like to write up a training report or a guest article for the blog, leave a comment and your email address; they are always welcome!
Here is a guest article from Garret Stack which many people will find interesting:
Training the will to win
While on holidays lately in the States, I was lucky enough to meet and train with Danny Mc Dermott and some of his lifters.
I had emailed Danny a couple of weeks previous to flying out inquiring about a place to lift while on holiday. He let me know that I was more than welcome to come over and to contact him when I was ready to train.
I arrived at the facility located in a large sports training franchise on a Thursday evening, Danny arrived a couple of minutes later. I went over and introduced myself and we went out onto the platforms with Danny’s lifters starting to arrive in shortly after that.
The first thing I noticed was the great rapport Danny had with all his lifters who were all quite young 12- 16 years old. It was great to see how enthusiastic all these young lifters were and how much enjoyment they derived from their training.
If they want to compete Danny’s lifters train 5 days a week Mon –Thurs plus a max day on Sat. His overriding emphasis with his young lifters is on technique, as he says himself ‘’ Technique is forever, strength comes and goes. ‘’
Or to quote Tommy Hayden ‘’ Never sacrifice technique for weight’’.
He is also a proponent of getting the kids to begin weightlifting at a young age (at 12 if not before) and is of the opinion that skill in weightlifting will make any kid a better all round athlete no matter what sport they end up in . After all in what sport does it hurt to be stronger, more explosive, with great flexibility?
It is this point of helping to round out the child’s athletic development that has proven to be a good selling point for parents and how Danny sees the future of weightlifting in the US, not having to convert football players etc at 19-20.
One of the problems facing any underage coach is the unrealistic expectation level of parents, especially those living vicariously through their children. Danny’s belief is that children should be taught that sport like life is all about the journey.
He believes that individual sports like weightlifting encourage focus and honesty in the competitor, if you don’t make the lift you can’t look over your shoulder at teammates and blame them!
He has seen obese children lose weight and become healthier, awkward kids gain co-ordination and shy reserved kids gain a level of confidence from their achievements in weightlifting. He enjoys watching his athletes succeed and gets a lot of satisfaction at having a hand in their achievements. He also feels that for everybody, but especially young kids and teenagers, weightlifting gives much more than it takes.
The benefits of a strong mind and body and aspirations achieved instil confidence and belief in the lifter which they will carry with them wherever they go.
Or as Danny calls it they get ‘’the will to prepare to win’’.
Danny’s method of teaching children is technique first - strength second, with emphasis on full ROM movements and good flexibility. He starts with a general GPP program; chin ups, pull ups, dips, skipping rope, box jumps, handstands and push ups. As he explains if a kid can’t move and manipulate their own body how can they be expected to perform a complex lift with a barbell like the snatch or clean and jerk.
His lifters can expect to compete every 6-8 weeks with the main goal to qualify each lifter for the school age nationals.
In order to prepare his kids for the meets Danny controls the weights they lift very carefully. Every Saturday on Max day their numbers will increase incrementally but with something left in the tank. So every week his kids walk away successful but knowing there was more there. The success breeds confidence, the incremental increases breed hunger for the bigger numbers.
Danny’s son Shaughnessy is a nationally ranked - 105kg lifter in the US and is currently at the weightlifting program in LSU Shreveport under Dr. Kyle Pierce . http://www.lsus.edu/weightlifting
Shaughnessy started weightlifting in high school where Mike Burgener noticed him at a meet and told Danny to keep him weightlifting. Mike then mentored Danny and taught him how to coach weightlifting. As well as making the trip to Mike’s gym pretty regularly Danny set up his own garage gym where he coached Shaughnessy and others. He now operates out of a commercial sports facility where he has 4 platforms and equipment to train around 10 lifters at any given time
Danny Mc Dermott if you haven’t guessed is of Irish extraction and very familiar with Ireland, having been here on numerous trips mostly to accompany his daughter who was a competitive Irish dancer. He is involved in the friends of Ireland organisation and has extended an invitation for any Irish lifter visiting LA/Orange County to come and train with him.
Danny’s own background in the strength game started when he was 12 years old. He got a job in Whittier health club, a local gym. He lifted weights to help with Football and Track but by his senior year in High School he had dropped all other sports and just lifted.
He was a successful bodybuilder and powerlifter picking up quite a few titles along the way before injuries to discs in his neck and lower back forced him to retire.
He also had to deal with a heart attack at age 36 which he attributes to his previous steroid use as a bodybuilder and powerlifter . He has quite a lot of information about this on his website
http://dannymcdermott.com
I hope this article is of interest and I hope that I managed to convey a little of my impressions of Danny. I would recommend anyone reading this finding themselves in LA/ Orange County to give him a call and I have no doubt you will receive as warm a welcome as I had .
Thank you for this Garret, I found it very interesting and motivating. Anyone else who would like to write up a training report or a guest article for the blog, leave a comment and your email address; they are always welcome!
Tuesday 16 March 2010
Monday made easy
I was pretty stiff on Sunday and I was not the most energised person in the world, so I had a nice and light session on the Monday. I felt great after the session because I did a very comprehensive warm up and lots of bar work. I worked up to three Snatches with 90kg and two Power Clean and Jerks with 105kg and finished off with three triples with 145kg. All the weights were enough to tax the system but leave feeling energised and fresher afterwards.
I ended up using Colin's cardboard roller for my hips, glutes, IT bands, calves and quads. I also did some stretching with Harry and Zag. I had an ART session this evening in Port Laois to sort out my right shoulder and give me a general tune up. I will train tomorrow morning because I have a bank holiday and then I will train again on Thursday, with Friday being a light active recovery session. This should lead me in nicely for the Irish squad session in Coolmine, Dublin over the weekend. I will be aiming to lift heavier on Saturday than I did in Limerick last Saturday.
Here is a blooper reel video from the Weekend and also a few clips from when we were trapped in Gatwick airport trying to get home from our training camp in Woking. Paudie is the star yet again, but I think the rest of us can deal with that.
I ended up using Colin's cardboard roller for my hips, glutes, IT bands, calves and quads. I also did some stretching with Harry and Zag. I had an ART session this evening in Port Laois to sort out my right shoulder and give me a general tune up. I will train tomorrow morning because I have a bank holiday and then I will train again on Thursday, with Friday being a light active recovery session. This should lead me in nicely for the Irish squad session in Coolmine, Dublin over the weekend. I will be aiming to lift heavier on Saturday than I did in Limerick last Saturday.
Here is a blooper reel video from the Weekend and also a few clips from when we were trapped in Gatwick airport trying to get home from our training camp in Woking. Paudie is the star yet again, but I think the rest of us can deal with that.
Sunday 14 March 2010
Saturday's snarling Snatching
Myself, Zag and Laura went down to Limerick yesterday to train with Murph, Sean O'Sullivan, Paudie Roche and Cathal Byrd. It went swimmingly for all and better than expected for me. We had a very short power up session to begin with--I Snatched up to 60 for two doubles and did plenty of bar work and left it there. We then had a bit of lunch and watched Ireland play Wales in Croke Park and we were all suitably fired up from rugby and double espressoes for our second session.
Zag Snatched 100kg and very narrowly missed 103 and 105 several times, which had a knock on effect on his Clean and Jerks. Laura Snatched up to 96% and got a 3kg pb in the Clean and Jerk. Murph Snatched 97.5 and Cleaned, Front squatted and Jerked 117. Sean Snatched a pb of 110 and got a pb Clean of 142.5kg. Cathal got a 2kg pb with 115kg in the Snatch after missing it nine times. I equalled my Snatch pb which is my best ever training Snatch. Paudie had an injured trap and was never really able to get going and left it after he was not able to Snatch. The atmosphere was fantastic; the lifting was furious and the banter flowed. A great day's training and the best part is we have next week's national squad session to look forward to. Here is what I did:
After my first warm up session, I did my back mobility again and a small bit of bar work and I was ready to go.
Snatch--1x2@40, 40, 40, 60, 80, 90--With my doubles I did a Power Snatch first and a full Snatch second. I then worked up to singles with 100, 105, 110, I missed 112.5 and went straight up to 115kg and got it to match my competition pb. Zag missed out on the video of my 115 but got the pathetic attempt I took with 117.5kg. At least I know what it feels like now. I was happy with this because it was the first time I have gone heavy with my new wider grip and I felt pretty good. After 105, from looking at the videos, my form started to get a bit sloppy. I needed to stay over the bar more and finish my extension up rather than back; they are old habits and my technique work will help get rid of them hopefully.
Clean and Jerk--My right shoulder has been bothering me a bit over the last week so I was unsure whether to do the Jerk or not. I decided to see how it went, but my Jerk has not felt the same since my shoulder has started to pinch on the catch portion of the lift. I ended up feeling fine so I went ahead with it anyway and although my Jerk felt off, I still got 142.5kg which is only 3.5kg below my best. I did some doubles with 60 and then did singles with 90, 110, 120, 130, 137.5 which I missed the Jerk on as I did with the following 142.5kg. I tried it again and got the Jerk with a wobbly right elbow and left it there. I am still feeling a bit awkward with the heavier weights in the Clean and as you can see in the video below, I am dropping quicker than needed and letting the weights fall down on me. The more I work on the Cleans, I will sort this out and get my timing down. I was not worried about the Jerk because it has been great over the last few months and I had a sore shoulder.
Back Squat--I wanted to get five reps with 160kg but I only got four. I will get it next time though....
A great day's training for all and I am really glad we made the effort to go to Limerick. The atmosphere and intensity in these sessions away from home environments cannot be replicated unless there are similar conditions. David Woodhouse was right when he said one has to learn how to train and push oneself to the limits when either alone or in your home gym and I agree; but sometimes sessions like these are a timely boost in adrenaline, energy levels and also what tends to be forgotten: they are fun because of the company and this freshens up our perspective towards training and the sport in general. I am already looking forward to next week. For training over the next few days I will lift with a little less volume because I went heavier than planned; I will keep the intensity as high but will do a few less reps a session. Have a look at the video below and leave any constructive criticism you may have.
Zag Snatched 100kg and very narrowly missed 103 and 105 several times, which had a knock on effect on his Clean and Jerks. Laura Snatched up to 96% and got a 3kg pb in the Clean and Jerk. Murph Snatched 97.5 and Cleaned, Front squatted and Jerked 117. Sean Snatched a pb of 110 and got a pb Clean of 142.5kg. Cathal got a 2kg pb with 115kg in the Snatch after missing it nine times. I equalled my Snatch pb which is my best ever training Snatch. Paudie had an injured trap and was never really able to get going and left it after he was not able to Snatch. The atmosphere was fantastic; the lifting was furious and the banter flowed. A great day's training and the best part is we have next week's national squad session to look forward to. Here is what I did:
After my first warm up session, I did my back mobility again and a small bit of bar work and I was ready to go.
Snatch--1x2@40, 40, 40, 60, 80, 90--With my doubles I did a Power Snatch first and a full Snatch second. I then worked up to singles with 100, 105, 110, I missed 112.5 and went straight up to 115kg and got it to match my competition pb. Zag missed out on the video of my 115 but got the pathetic attempt I took with 117.5kg. At least I know what it feels like now. I was happy with this because it was the first time I have gone heavy with my new wider grip and I felt pretty good. After 105, from looking at the videos, my form started to get a bit sloppy. I needed to stay over the bar more and finish my extension up rather than back; they are old habits and my technique work will help get rid of them hopefully.
Clean and Jerk--My right shoulder has been bothering me a bit over the last week so I was unsure whether to do the Jerk or not. I decided to see how it went, but my Jerk has not felt the same since my shoulder has started to pinch on the catch portion of the lift. I ended up feeling fine so I went ahead with it anyway and although my Jerk felt off, I still got 142.5kg which is only 3.5kg below my best. I did some doubles with 60 and then did singles with 90, 110, 120, 130, 137.5 which I missed the Jerk on as I did with the following 142.5kg. I tried it again and got the Jerk with a wobbly right elbow and left it there. I am still feeling a bit awkward with the heavier weights in the Clean and as you can see in the video below, I am dropping quicker than needed and letting the weights fall down on me. The more I work on the Cleans, I will sort this out and get my timing down. I was not worried about the Jerk because it has been great over the last few months and I had a sore shoulder.
Back Squat--I wanted to get five reps with 160kg but I only got four. I will get it next time though....
A great day's training for all and I am really glad we made the effort to go to Limerick. The atmosphere and intensity in these sessions away from home environments cannot be replicated unless there are similar conditions. David Woodhouse was right when he said one has to learn how to train and push oneself to the limits when either alone or in your home gym and I agree; but sometimes sessions like these are a timely boost in adrenaline, energy levels and also what tends to be forgotten: they are fun because of the company and this freshens up our perspective towards training and the sport in general. I am already looking forward to next week. For training over the next few days I will lift with a little less volume because I went heavier than planned; I will keep the intensity as high but will do a few less reps a session. Have a look at the video below and leave any constructive criticism you may have.
Thursday 11 March 2010
Thursday's touting
Today's session went really well and I needed it. It is the first time my back has started to get to a reasonable shape when lifting in my new Snatch grip and this makes me happy! I did my usual warm up with bar work, power plate, z-health joint warm up and back mobility and then I did the following:
Snatch--3x3@40 1x2@60, 80, 90 1x1@97 for four singles and instead of doing 97 again, I did 100kg. I wanted to lift it for the first time with my new grip and it felt great. It is only 87% of my best Snatch of 115kg, but with the technical work and re-adjustments I have been making, it felt nice to get the 100 out of the way. As you will see in the video below, my lifting is getting smoother the more I get used to the grip and my back is also getting used to the new feel of the lift. I know I will have to continue to be patient, but it feels good when you get it right.
Snatch Pulls--1x2@90, 103, 103, 103
Jerk from the rack--I was supposed to work up to three singles with 117kg, but my right shoulder was pinging me a bit so I left it at 110kg.
Back Squat--Zag hit two doubles of 160 yesterday, so I had to one up him. Except I didn't. I did my double with 160 and one my second rep with 170, I failed to get through the sticking point. I will get this next time though....
That was it. I have a light recovery session tomorrow where I will go up to 70 or 80 kilos for a few singles and a few light singles in the Front squat with 130kg. I will do plenty of stretching and recovery work to set me up for training with the boys in Limerick on Saturday. I am looking forward to the lifting and the banter in UL. I am predicting some big numbers for Paudie, Lord Murphington and Byrdie as their training has been going splendidly:
Here is my more feeble lifting that will produce some more significant numbers very shortly!
Snatch--3x3@40 1x2@60, 80, 90 1x1@97 for four singles and instead of doing 97 again, I did 100kg. I wanted to lift it for the first time with my new grip and it felt great. It is only 87% of my best Snatch of 115kg, but with the technical work and re-adjustments I have been making, it felt nice to get the 100 out of the way. As you will see in the video below, my lifting is getting smoother the more I get used to the grip and my back is also getting used to the new feel of the lift. I know I will have to continue to be patient, but it feels good when you get it right.
Snatch Pulls--1x2@90, 103, 103, 103
Jerk from the rack--I was supposed to work up to three singles with 117kg, but my right shoulder was pinging me a bit so I left it at 110kg.
Back Squat--Zag hit two doubles of 160 yesterday, so I had to one up him. Except I didn't. I did my double with 160 and one my second rep with 170, I failed to get through the sticking point. I will get this next time though....
That was it. I have a light recovery session tomorrow where I will go up to 70 or 80 kilos for a few singles and a few light singles in the Front squat with 130kg. I will do plenty of stretching and recovery work to set me up for training with the boys in Limerick on Saturday. I am looking forward to the lifting and the banter in UL. I am predicting some big numbers for Paudie, Lord Murphington and Byrdie as their training has been going splendidly:
Here is my more feeble lifting that will produce some more significant numbers very shortly!
Wednesday 10 March 2010
Tuesday's torch-light for older athletes
The video in this post has one of the most important feats of strength you will proabably ever see. I am deadly serious here and the last part of the video will prove my point; I am not so sure you will ever see anything like this again.
In my own training, the weights felt heavy, but I made the numbers set in my program. Like before, I am slowly building up the amount of weight I am lifting and this gradual increase is really helping my Snatch. I am feeling a lot smoother in the pull and the catch. In warming up I did my back mobility and it is a little frustrating doing this because at the moment it does not feel like it is helping. I realise that it is important so I will continue to do it. I used the power plate again and did lots of bar work. My flexibilty around the hips is really improving as I have been focusing on relaxing the muscles around the area and I am far more comfortable in a wider stance in the Snatch, Clean and squatting positions.
Power Snatch--3x3@40 1x2@60 1x1@80, 84 for three singles.
Clean and Jerk--1x2@60, 60, 80 1x1@100, 110, 120 for three singles.
Front Squat--1x2@125, 135 for three doubles.
On Saturday, I am going down to Limerick to train with Cathal Byrd, Murph, Paudie Roche and hopefully Sean O'Sullivan. Zag is coming down also, so it should be a fun filled afternoon's lifting. The Irish squad session is on the weekend after, so the next few weeks should be a great stimulis. I have training tomorrow and then a lighter, recovery/technique based session on Friday so I should be relatively fresh for Saturday. Have a look at the video and let me know what you think. The last part will go down in history.
In my own training, the weights felt heavy, but I made the numbers set in my program. Like before, I am slowly building up the amount of weight I am lifting and this gradual increase is really helping my Snatch. I am feeling a lot smoother in the pull and the catch. In warming up I did my back mobility and it is a little frustrating doing this because at the moment it does not feel like it is helping. I realise that it is important so I will continue to do it. I used the power plate again and did lots of bar work. My flexibilty around the hips is really improving as I have been focusing on relaxing the muscles around the area and I am far more comfortable in a wider stance in the Snatch, Clean and squatting positions.
Power Snatch--3x3@40 1x2@60 1x1@80, 84 for three singles.
Clean and Jerk--1x2@60, 60, 80 1x1@100, 110, 120 for three singles.
Front Squat--1x2@125, 135 for three doubles.
On Saturday, I am going down to Limerick to train with Cathal Byrd, Murph, Paudie Roche and hopefully Sean O'Sullivan. Zag is coming down also, so it should be a fun filled afternoon's lifting. The Irish squad session is on the weekend after, so the next few weeks should be a great stimulis. I have training tomorrow and then a lighter, recovery/technique based session on Friday so I should be relatively fresh for Saturday. Have a look at the video and let me know what you think. The last part will go down in history.
Tuesday 9 March 2010
Monday's mindfulness
I had a great training session with Zag and while it was not very heavy, it was a great learning experience. The bar work is helping me keep the bar close and this session felt more fluid than the last one. I am really starting to get used to the wider grip now and hopefully I can get back to the level of power I am used to and beyond that again. Things did not go quite to plan for Zag, but he got all his lifts and worked through his dodgy session which is all we can do on days like that.Here is what I did:
Snatch work with bar and power plate for 15 minutes.
Snatch--1x2@40, 40, 40, 40, 60 1x1@80, 90, 94 for five singles. A bit more pop is still needed but each session it gets a little better.
Snatch Pull--1x2@90, 100 for three doubles
Power Clean and Jerk--1x2@60, 60, 80 1x1@90, 100, 105 for three singles.
Back Squat--1x3@90, 110, 130, 142, 152 for three doubles.
For me, training five days a week is better for skill development than four days a week because that fifth day allows you to get more reps in and literally build skill. The key I think is to keep the extra sessions light enough so that they work in as active recovery and skill work, rather than simply banging away with as heavy weights as possible. At least, this is what I am thinking right now for me. I need to build skill in weightlifting technique, power and strength. Skill acquisition needs repition and conscious, mindful practise. Then when the skill is built, you learn to lift without consious thought. I need to work consciously on my technique and then leave the overthinking at the door when the weights go past 80%. Then when I am far more skillful and disciplined mentally, I will be able to park my brain outside for training and competitions.
Here are two articles that I found fascinating. The first is by Bob Takano and it is about developing atmosphere in the gym. I think this point is relaly important and this is something that myself and the lads mentioned after our trip to London when we did our star interviews.
The last article that I found fascinating was written by Pierre Roy, a Canadian weightlifting coach that was Charles Poliquin's mentor. It is on developing power for weightlifting and anyone with any interest in power sports needs to read this. It should be interesting to rad peoples' opinions on the man's thoughts.
Snatch work with bar and power plate for 15 minutes.
Snatch--1x2@40, 40, 40, 40, 60 1x1@80, 90, 94 for five singles. A bit more pop is still needed but each session it gets a little better.
Snatch Pull--1x2@90, 100 for three doubles
Power Clean and Jerk--1x2@60, 60, 80 1x1@90, 100, 105 for three singles.
Back Squat--1x3@90, 110, 130, 142, 152 for three doubles.
For me, training five days a week is better for skill development than four days a week because that fifth day allows you to get more reps in and literally build skill. The key I think is to keep the extra sessions light enough so that they work in as active recovery and skill work, rather than simply banging away with as heavy weights as possible. At least, this is what I am thinking right now for me. I need to build skill in weightlifting technique, power and strength. Skill acquisition needs repition and conscious, mindful practise. Then when the skill is built, you learn to lift without consious thought. I need to work consciously on my technique and then leave the overthinking at the door when the weights go past 80%. Then when I am far more skillful and disciplined mentally, I will be able to park my brain outside for training and competitions.
Here are two articles that I found fascinating. The first is by Bob Takano and it is about developing atmosphere in the gym. I think this point is relaly important and this is something that myself and the lads mentioned after our trip to London when we did our star interviews.
The last article that I found fascinating was written by Pierre Roy, a Canadian weightlifting coach that was Charles Poliquin's mentor. It is on developing power for weightlifting and anyone with any interest in power sports needs to read this. It should be interesting to rad peoples' opinions on the man's thoughts.
Sunday 7 March 2010
Saturday's staple lifting
I had a great training session on Saturday. Friday's active recovery session set me up--I worked up to four singles in the Snatch with 80kg and three singles with 130 in the Front Squat--and I was raring to go the following day. After five minutes on the power plate and doing my back mobility drills, I started with my bar work for the Snatch. I am really trying to get the feel for what it is like actively keeping the bar close, and pulling myself under the bar. I am improving and getting more comfortable with the bar, and this helped so much with my Jerk technique that I hope it will do the same for my Snatch. Every time I lift with the wider grip it starts to feel more and more natural. The more comfortable I get, the more power I will be able to get out of my extension. There is no point worrying about my back, so I will continue to work on my back mobility, my overall flexibility and when I get to Amsterdam I will focus entirely on locking out my back. Here is what I did:
Snatch--1x2@40 for four doubles, 60 1x1@80, 90, 95, 97 for three singles. These got better all the time. The wider grip is really helping me in the catch and my feet are consistently getting out in the catch and I am keeping the bar closer than usual also. I need to improve on finishing my extension better, but I think that this will improve when the weights get heavier. My bottom catch position is feeling more accurate and comfortable than ever before.
Clean and Jerk--2x2@60 1x1@80, 90, 100, 110, 120, 127 for three singles. Again, I focused on exploding out of my second pull and this helped me get my feet out in the catch position. The weight was fine, but more importantly, my technique felt good and I felt comfortable in the catch position.
Back Squat--1x5@60, 100, 120, 140--These were not heavy at all, but I squatted with a wider stance than normal which made it seem tougher. This was the end of my first week of my 8 weeks leading into the Nationals and the Small Nations. A light week, and it has done wonders because I feel fresh and I have made some nice improvements in my technique. I have a long way to go, but the next seven weeks should be fun, so bring it on.
Friday 5 March 2010
Thursday's Tommyisms
Yes, I made up the word in the title. But it should be a word because Tommy Hayden is a legend and the dictionary does not do him justice. Tommy was just finished coaching Cathal Twaddle and I asked him to help work on my Snatch technique. The take home points were that I simply need to explode with the second pull faster and that aside from my back, my technique is fine. I was focusing on staying over the bar and keeping it close. Extending up, rather than back. Trajectory wise, I was really happy with how the lifts were going and now, once I get them habitual, I can work on the speed. As my back lock improves, my speed and power will be better translated. I worked up to 5 singles of 95kg. I missed two and got five. I only missed the lifts because of forgetting to simply finish the pull. Over-analysis I am afraid. This would normally be a comfortable Power Snatch, but with the new grip I am still getting used to the feel of the movement.
I then did some pretty unsuccessful Snatch Pulls with 99kg and this was frustrating. It really is a lot more difficult to lock in with the wider grip, but I will have to get used to it. The first few times I used chop sticks I had no idea what to do. It took a while but I adapted. Is the Snatch as easy as chop sticks?
I was supposed to do Jerks from the rack, but it was being used and instead of waiting for ten minutes or changing platforms, I did Power Clean and Jerks, working up to 110 for three singles. My Jerk was not very smooth or efficient last night, but this rarely happens so I have to accept it, move on and follow the program to the letter next time. I then worked up to three doubles with 150 in the Back Squat. Nice and chilled out for the first week.
That was it. I am training again today and tomorrow. Today is an active recovery session where I am Snatching up to 80 for three singles and Front Squatting 120 for three singles. Very light and it should leave me sprightly for Saturday's session.
How is this for a 208kg Snatch:
And Rybakov Snatching 191kg weighing around 90kg or so. What a freak!
I then did some pretty unsuccessful Snatch Pulls with 99kg and this was frustrating. It really is a lot more difficult to lock in with the wider grip, but I will have to get used to it. The first few times I used chop sticks I had no idea what to do. It took a while but I adapted. Is the Snatch as easy as chop sticks?
I was supposed to do Jerks from the rack, but it was being used and instead of waiting for ten minutes or changing platforms, I did Power Clean and Jerks, working up to 110 for three singles. My Jerk was not very smooth or efficient last night, but this rarely happens so I have to accept it, move on and follow the program to the letter next time. I then worked up to three doubles with 150 in the Back Squat. Nice and chilled out for the first week.
That was it. I am training again today and tomorrow. Today is an active recovery session where I am Snatching up to 80 for three singles and Front Squatting 120 for three singles. Very light and it should leave me sprightly for Saturday's session.
How is this for a 208kg Snatch:
And Rybakov Snatching 191kg weighing around 90kg or so. What a freak!
Wednesday 3 March 2010
Tuesday's therapy
I had an enjoyable day's training again today. I am enjoying the fact that this week's training is relatively light and that it is forcing me to focus on the feel and rhythm of each lift. Technique, technique, technique. Squats will sort out my strength and my technical rebuilding with my new grip is forcing me to relearn the movements again which I think will help me in the long run. As I get used to the new grip, I can inch up the weights and any technical improvements should be maintained. Should is such a flimsy word though....
I had a nice warm up using the power plate and the Z-health mobility drills. I then did some bar work and some Jerk skill work.
Power Snatch--I did five doubles with 40, a double with 60 and then three singles with 80kg. Very light weights, but I am starting to feel like I am getting used to the new grip now and each lift got better and better. I felt like I could impart more force to my lifts and the Power Snatch movement once a week should help this.
Clean and Jerk-- I worked up to two nice singles with 115kg and I Power Cleaned and Jerked the last rep just to get a bit more pop into the lift. I need to learn to put the same amount of force into a full lift as I would a power lift.
Front Squats--I worked up to five doubles of 130kg. Very comfortable again, but I am still getting used to the movement after doing the Russian squat program which focused on Back Squats exclusively.
I did some recovery work on the power plate again, had a nice 5 minute sauna and finished with a cold shower. I left the gym feeling great and did a yoga class to top it all off. It was an enjoyable training day that is setting me up for the delicious hard work to follow.
Here is a CNS supplementation stack that Dr John Berardi of T-Nation and Precision Nutrition fame recommends for periods of heavy training and/or competition:
80mg caffeine
--CNS stimulation
300mg of green tea extract
--CNS stimulation
3g Tyrosine - (OR 1.5g N-acetyl-L-Tyrosine)
--Epi and Norepi precursor formation (but precursors must form neurotransmitters and these neurotransmitters must be released - the green tea and caffeine assist in NT release)
1g of Lecithin (or Choline) - (OR 100-200mg DMAE)
--AcH precursor formation (but, same as above, these precursors must be released)
15mg Policosanol
--Increases AcH release, decreases AcH breakdown in NM junction, and increases AcH binding affinity (all leading to decreased reaction time)
*10mg Vitamin B6*
--Potentiates the effects of the other ingredients
Also, have a look at this amazing video that Chris Betancort made:
I had a nice warm up using the power plate and the Z-health mobility drills. I then did some bar work and some Jerk skill work.
Power Snatch--I did five doubles with 40, a double with 60 and then three singles with 80kg. Very light weights, but I am starting to feel like I am getting used to the new grip now and each lift got better and better. I felt like I could impart more force to my lifts and the Power Snatch movement once a week should help this.
Clean and Jerk-- I worked up to two nice singles with 115kg and I Power Cleaned and Jerked the last rep just to get a bit more pop into the lift. I need to learn to put the same amount of force into a full lift as I would a power lift.
Front Squats--I worked up to five doubles of 130kg. Very comfortable again, but I am still getting used to the movement after doing the Russian squat program which focused on Back Squats exclusively.
I did some recovery work on the power plate again, had a nice 5 minute sauna and finished with a cold shower. I left the gym feeling great and did a yoga class to top it all off. It was an enjoyable training day that is setting me up for the delicious hard work to follow.
Here is a CNS supplementation stack that Dr John Berardi of T-Nation and Precision Nutrition fame recommends for periods of heavy training and/or competition:
80mg caffeine
--CNS stimulation
300mg of green tea extract
--CNS stimulation
3g Tyrosine - (OR 1.5g N-acetyl-L-Tyrosine)
--Epi and Norepi precursor formation (but precursors must form neurotransmitters and these neurotransmitters must be released - the green tea and caffeine assist in NT release)
1g of Lecithin (or Choline) - (OR 100-200mg DMAE)
--AcH precursor formation (but, same as above, these precursors must be released)
15mg Policosanol
--Increases AcH release, decreases AcH breakdown in NM junction, and increases AcH binding affinity (all leading to decreased reaction time)
*10mg Vitamin B6*
--Potentiates the effects of the other ingredients
Also, have a look at this amazing video that Chris Betancort made:
Tuesday 2 March 2010
Monday's mitching off squats
I had an extremely busy day yesterday so I had to fly through my session, leave out my squats in the end and drive down to Cork and back. It is the first week in my new program and it is relatively light to begin with. The focus is on relearning the Snatch with my new wider grip and to avoid overthinking while consciously improving technique. John McDaid was there with Tommy Hayden and they were giving a few pointers as well which always helps.
Snatch--4x2@40 1x2@60, 80 1x1@90 and then five singles with 92kg.
Snatch Pulls--1x2@90 3x2@95--I was doing these to get used to the first part of the pull. It has been months since I have done any pulls and I think they will get me into the right habits again I will them light and use them purely to work on the first half of the lift whilst accruing as little fatigue as possible.
Clean and Jerk--I worked up to three singles with 110 here and they felt great. I was supposed to do something slightly different and I only realised this afterwards.
It is always nice to start a new program and like I said before, I am going to get Zag and Harry's help in writing a more prescriptive program to avoid me doing things I shouldn't. The only way this is possible is to have complete faith in a program. When I am supposed to stay light, work on speed and technique. When I am supposed to go heavy, by God will I go for it.
Here is a brilliant video that Murph alluded to in what must be the best weightlifting blog on the planet. Weightlifting at its finest and a mixture of z list celebrities all rolled into one delightful package:
Snatch--4x2@40 1x2@60, 80 1x1@90 and then five singles with 92kg.
Snatch Pulls--1x2@90 3x2@95--I was doing these to get used to the first part of the pull. It has been months since I have done any pulls and I think they will get me into the right habits again I will them light and use them purely to work on the first half of the lift whilst accruing as little fatigue as possible.
Clean and Jerk--I worked up to three singles with 110 here and they felt great. I was supposed to do something slightly different and I only realised this afterwards.
It is always nice to start a new program and like I said before, I am going to get Zag and Harry's help in writing a more prescriptive program to avoid me doing things I shouldn't. The only way this is possible is to have complete faith in a program. When I am supposed to stay light, work on speed and technique. When I am supposed to go heavy, by God will I go for it.
Here is a brilliant video that Murph alluded to in what must be the best weightlifting blog on the planet. Weightlifting at its finest and a mixture of z list celebrities all rolled into one delightful package:
Subscribe to:
Posts (Atom)